800m
25 Toes to Bar
25 Wall Ball
25 SDHP
400m
25 Thrusters
25 Burpee to Box Jump
25 Kettlebell
800m

Metcon 1:

5 Rnds: 5 Sq Cleans (155lbs), 10 Bar Facing Burpees, 15 K2B

Time: 16:46

Metcon 2: Tin Man

5 Rnds: 5 Hang Cleans (200lbs), 5 Bench Press (225lbs)

Time: No time - Just did the work at a easy pace

Strength:
Power snatch, 5-5-5-5-5, (155 last set)
WOD:
5 rounds for time
7 one arm shoulder to over head, Right* (1.5 pood)
7 one arm shoulder to overhead, Left *
21 KB swings

Back Squat

2-2-2-2-2; Pause for 5 seconds at the bottom of each squat

*Post heaviest load

• then -

10 Minute AMRAP

7 Strict Dead Hang Pullups
7 Strict Presses (95/65)

*Post rounds.

75-125
3 + 4 pull (red)

5 minutes Snatch Balance practice.

-then-

4 rounds for time of:

400m Run
15 Chest-2-Bar Pullups

*Post Times.

Erin W – 11:55 (sub GHD situps for c2b)

Strength: 15 minutes to establish a 1RM Back Squat.

-then-

For time:
9 Thrusters (135/85)
50 Double-Unders
7 Thrusters (135/85)
50 Double-Unders
5 Thrusters (135/85)
50 Double-Unders

155
7:07 Rx

5 rounds:
12 med ball cleans 9/6 kg
500 m ski
12 push ups
500 m row
2 min rest

10 Bar facing burpees

15 Power snatch 105

20 Wallballs 20

Run 200m

3 Rounds

15:03

Then 5x225, 3x295, 3x295, 3x295, 3x295, 3x315 DL work.

EMOTM for 15min
1 Snatch
2 OH squats
Started at 65#, mixed in 70# and made an attempt at a 95# snatch.

Post WOD:
Muscle-up practice, ring dip and pull-up work.
6 100m sprints

Only did 4 100m sprints focusing on form, added a 200m cool down
pulled a quad yesterday

5 Rounds for time of:
15 225 lb deadlift (135lb)
20 24" box jump
25 pull up (purple band)