After normal dynamic and group warmups:

Strength
50 heavy Russians.

Deadlift
5-5-5-5 @ 135, 185, 225. 245
1 rep at 305 a PR!!!

Wod

Amrap in 15 minutes
25 pull ups
25 push ups

Pre WOD
Find 1RM jerk --PR at 165#!!!!!
Find 1RM weighted pull up

WOD
3 RFT (10 min cap)
7 Push Press (155/105#)
14 box jumps (30/24")
21 T2B

After normal dynamic and group warmups:
Thoracic extension.

20 single leg Romanian Deadlift l (10 each leg) - 1 pd
Burgener warm up

STRENGTH

Hang snatch
3-3-3 @65, 65, 65

then
Full Snatch
1-1-1-1-1 @ 95

Wod.

18-15-12-9-6-3

Wall ball

Power snatch (95,65)

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) - 25#
12 Pull-ups - blue band

Floor Press
3-3-3-3-3

then:

AMRAP in 7 Minutes
10 Box Jumps (20/21"-24/25")
30 Double Unders

for Time
-50-40-30-20-10
-Double Unders
-Sit-Ups

SKILL:
Squat Snatch Review

WOD:
AMRAP 8 Min
4 Hang Squat Snatchs
Run ‘Lil Loop

WARM UP
A. Mobility
- PT Band: Knee
- Foam Roll: IT-Band
- Couch Stretch
B. Dynamic Warm Up
- Run 1000m or Row 1200m
C. Burgener Warm Up & Skill Transfer Drills

WOD – “ANGIE”
For time:
- 100 Pull-ups
- 100 Push-ups (hand-release)
- 100 Sit-ups
- 100 Squats

Time: 22:06

Notes: Pushups pushups pushups... they took too long. Work on pushups!

3 Rounds

Run 800m

50 superman’s

50 abmat sit ups

3 RDS

Run 800m

50 superman’s (25 Back Extensions)

50 abmat sit ups (25 ABMAT)