8 x
run 400 m
rest 90 sec

1. Open 13.3 AMRAP
   150 Wall Balls
   90 Double Unders
   30 Muscle Ups
   Reps: 215

2. Midline:
   5x10 GHD Sit ups (just below parallel)

3 clean
6 press
9 squat

then

a modified "300"
25 pullups
25 tgu
50 pushups
50 row
25 bench
25 wipers
25 clean press
50 dips
25 pullups

12 minute AMRAP

10 Power Cleans (95/65)
20 Burpees
30 Box Jumps

1 x 5 deadlift = 295#

then…

21-15-9
deadlifts (225/155)
400m run after each set

4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.

Strength

3 x 3 back squat a simple 110kg

3 x 3 push press @ 60kg

WOD

Metcon for time - capped at 10 minutes
10-1
Burpees & TTB
10 burpees
10 TTB
and so on back down to 1

I think I may have done 4 burpees and TTB twice by mistake

Class is at 4:30 Monday

Skill:
Snatch - extended group session. We'll start with PVC pipes then break into partners and do various drills. It will be painful.

Conditioning/Test:

Snatch efficiency test
EMOM X 5
2 Snatches at 80%
Then 2 minute AMRAP of snatches at 80%

Yes, you have to do full squat snatches

Mobility prep for 13.5

4 min AMRAP

15 thrusters
15 Chest to bar