21-15-9
Deadlift (DL) #225
HSPU

10x3 Strict Press #75-10, #95-10, #105-8-2, #115-6-4
10x3 HSPU 10, 10, 9-1
10x3 Strict pull ups 5-5, 5-4-1, 5-5

WOD: 21-15-9

95 Snatch

DU
7:14

Skill: 500 m row for time

50 cal Row
40 Push press 55 lbs
30 Burpees
20 Toes toes to bar
10 KB snatches 35 lbs

Then take a min break and start bottom to top

10 KB snatches 35lbs
20 toes to bar
30 burpees
40 push press 55 lbs
50 cal row

Back Squat:
5 x 5 @ 60% 125

Conditioning:Max reps at each station for 2 minutes. - - Rest/transition time of 1 minute between.

1) Row/Airdyne for Cal (35 cal)
2) Air Squats (66)
3) Burpees(29)
4) Kb Swing (53/35) (81)
5) Abmat Situps (55)

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