Warmup
30 JJ
10 inchworm to push-up
10 lunges
30 JJ

Strength
5x5 Push press

35 warmup, 55, 75, 80, 85, 90

WOD
21-15-9
Hang squat clean (95/65)
Burpee-over-bar

RX. 7:42. Burpees were slow...

Weightlifting
Snatch (40kgx3x2, 50kgx3x2, 60kgx2x1, 65kgx2x1, 70kgx1x3, 60kgx2x1)
C&J (50kg - 60kg - 70kg - 80kg - 90kg)
3-3-3-1 Back Squats (100kg - 110kg - 120kg - 130kg)
5x1 Snatch Pulls (80kg)
3x5 Barbell Rollouts
3x5 KB Press (24kg) + 5 Single-Leg Hip Thrusts
Left Arm Isolation Work (5kg plate)

100 Foot Farmers Carry (70/53)
21 Ring Dips & 21 Ball Slams (20/14)

Rx FC and BS, Ring dips w/ red band

Deadlift 3-3-3-3-3 reps

175-185-195-210-220

10 rounds:

10 Box step-up with plate (45 lbs)
10 Pull-ups

WOD-

5 Rounds

50 ft Overhead walking lunges w/ 45/35# bumper plate<--25#

21 Burpees to plate(Top position of burpee is with both feet on top of the bumper plate with your knees and hips extended)

3 Rounds

800m run

15 Toes 2 bar

10 Overhead squats 135/95<--55#

In any order
800m run
100 slamballs
50 push up on slam ball
400m run
50 jump lunge
10 wall walks
200m run
Melyssa was my partner

30 Kettlebell Swings
20 Chest-to-Bar Pull-Ups

Complete as many rounds as possible in 20 minutes of:

5x pull ups
8x sandbag clean 70#
11x ring dip
14x double under

3 rounds, 8 ring dips