Skill: Snatch Balance – 20 mins

then,

10-9-8-7-6-5-4-3-2-1

Toes 2 Bar

Slam ball 30/20

Double unders

Strength: Ring Dips 4x Max Reps

Met-Con
3 Rounds for time
15 KB Swings (70#)
20 Wall-Ball (20#)
25 Sit-ups

3 Rounds
Run 800m
Rest 2 Minutes

With a 2 minute running clock…..30 seconds off for 7 rounds of:

10 front Squats @ 155
max Burpees

93 max burpees

Pre WOD: Find 1 round max: shoulder to overhead

WOD:
- 15 C&J (155/100)
- 5 HSPU (mod to sit press 45)
- 10 C&J
- 10 HSPU
- 5 C&J
- 15 HSPU

Pre WOD: Find 1 round max: shoulder to overhead

85 pds

WOD:
- 15 C&J (155/100)
- 5 HSPU
- 10 C&J
- 10 HSPU
- 5 C&J
- 15 HSPU

Five rounds for max reps of:

Body weight bench press
Pull-ups

There is no time component to this WOD. Allow enough rest between rounds to allow for max reps.

11-28
8-22
5-20
4-20
4-21

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

44:04

Partitioned reps:
10 pull
20 push
30 squats
10 rounds

Deadlift 5/3/1/1/1/1/1 355# max (that day)
Shoulder Press 5/3/1/1/1/1/1 190# (PR)

20 clean & jerks @ 205# in 9:17

Handstand walk 20 yds.

Power Snatch work @ 135lb.

50 wall ball
10 MU
40 wall ball
8 MU
30 wall ball
6 MU
20 wall ball
4 MU
10 wall ball
2 MU

19:33