10 1-minute rounds of:

• 185-lb. thrusters, 3 reps
• 60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
• Max reps of chest-to-bar pull-ups

Rest 2 minutes between rounds.

Post number of pull-ups to results.

Bench press

3 × 8
3 × 6
3 × 4
3 × 2

2 min rest between series.

Increase weights as you wish.

Three sets of fives. Shoulder press

800m Run
30 Snatch AHAP
800m Run

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Did this workout going AHAP definitely. I did the first 5 reps @ 115#, then after 4 failed reps and 1:30 wasted, I dropped the weight to 95# for the remaining 25 reps, should have done 105 but didn't have time to run back and forth for plates just wanted to keep going.

21 minutes. For 15 minutes 7 weighted ring dips with 15kg med ball, 7 weighted Roman leg raises with 15kg med ball and 7 sit ups with 5kg med ball. (8 rounds)
Then 6 minutes of 7 ring dips and 7 deep bar dips. (6 rounds).

WOD:

800m Run

30 Snatch AHAP - had to power snatch then OHS

800m Run

Mobility work for 30 min
3 sets:
10+10 Pigeon rotations
10+10 90-90 Hip mobility
40+40 s Quadruped lat stretch
3+3/side Front lying shoulder CARs

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

Power cleans
Hang power clean+jerk
Front squat

61kg/42kg

Old School
45 Minutes Press Up Ladder
Sally Plank and Sally Hands thrown in the mix 😎
Nice

Open Gym 12:15-1:15