8,6,4,2 clean tng

PreWOD:
Deadlifts (add #10 to 1RM - now it's #175)
5 @ 75% - #135
5 @ 80% - #140
5+ @ 85% - #150

WOD - 15 min cap (can finish after cap time)
Reverse Ladder
10-9-8-7-6-5-4-3-2-1

BW Sumo deadlifts - #125
T2B (modified 2 to 1 sit ups or equal GHDs) Did situps for 6-1 round
Burpees
Finished: 17ish min

Class will be at 4:30 on Tuesday.

Skill:
8 min EMOM:
3 HSPU
3 pistols (each leg)

WOD:

"C.U.W.'s Dirty-Thirty"
Partner up and follow through chipper (can't move on to the next movement until first partner is finished with the next movement):

30 wall ball (20/14)
30 sit ups
30 box jumps
30 deadlifts (225/165)
30 DU (90 regular)
30 OH Squats (105/65)
30 pull ups
30 burpees

Back Squats:
-3 @ 80% of 1RM (255)
-3 @ 85% of 1RM (270)
-3+ @ 90% of 1RM (275)

Metcon, for time:
-21 front squats (135)
-18 HSPU
-200m run/row
-15 front squats
-12 HSPU
-200m run/row
-9 front squats
-6 HSPU
-200m run/row

Buy In- 800m run

10-9-8-7……1

BW Deadlift (150lbs)

Over the box 24/20

KB Snatch 1.5/1p (reps for each arm) - MOD red kettlebell. Bad form.

Cash Out- 800m run

3 Rounds For Time:

10 single arm dumbbell row - Right Arm
10 single arm dumbbell row - Left Arm
10 Ring Dips - SCALED Green Band
10 Pistols - SCALED Green Band
10 Cleans 35 kg

3 Rounds of 5 min, switch every min to different station. 1 min rest after each 5 min round of:

Push Press #75
KB Swing #53
Wall Ball Shots #20
Box Jumps 24"
SDHP #75

Round 1 = 67
Round 2 = 58
Round 3 = 50

Total = 175

FOR TIME

• Row 500m
• 50 T2B
• Row 500m
• 10 Ropeclimbs
• Row 500m
• 50 T2B
• Row 500m

3rds
200m run
1min rest
1min ring dips (20, 20, 20)
1min rest
1min abmat situps (37, 37, 37)
1min rest
1min power cleans @ 155# (11, 11, 12)

Back Squats:
-3 @ 80% of 1RM (195)
-3 @ 85% of 1RM (205)
-3+ @ 90% of 1RM (220)

Metcon, for time:
-21 front squats (115)
-18 HSPU
-200m run/row
-15 front squats
-12 HSPU
-200m run/row
-9 front squats
-6 HSPU
-200m run/row