6RFT
5 Hang squat clean
10 Box jump
20 Double under
(105/155)

16min AMRAP
8 Toes to Rings
8 Push Press 115#
8 Burpees

EMOM 1 jumping muscle up

12 minute AMRAP on a box:

10 inclined push-up
10 dips
10 bent over row (5 each arm, 44 lbs)
10 box jump

Front Squat 1-1-1-1-1-1-1

45-55-65-70-75-80-85

Buy In:
5/3/1 Back squat Wk 3
225x5, 255x3, 285x8

WOD:

"Randy"
For Time:
75 Power Snatch (75/55)
-used 35 kilo

Cash out:
25 Strict HSPU
(10, 5, 5, 2, 3)

Strength
Strict Standing Press 3 sets of 3 @ 85% - 115, 125, 135

WOD
On the 1st minute do 2 Burpees and 2 Wall Balls.
On the 2nd minute do 4 Burpees and 4 Wall Balls.
On the 3rd minute do 6 Burpees and 6 Wall Balls.
… until time runs out in the minute.
6rds

Cool-down

Accumulate 2 minutes in a Bridge Hold. - Wall bridge

21-15-9

Thrusters @40 kg
Pull ups

Row 1000m
30x Row Facing Burpees
Row 750m
20x Row Facing Burpees
Row 500m
10x Row Facing Burpees

Skill
Power Snatch and Snatch Pulls + C&J

Strength
4-4-3-3-2-2-2-1 Front Squats
80kg - 90kg - 100kg - 110kg

Warm up(10)
2rds
20 mountain climbers
10 plank tap
20 heels to rear
10 lunge

WRK(20)
WRK for 20:00
8 body builders
8 goblet lunge(choose load)
8 ring row/upright row/bent over row
16 dumbbell hop overs

Finisher
50 flutters
1:00 samson