Another good and needed upper body day … the legs are almost back after the half-marathon but this was a great WOD to keep the recovery train moving along while still getting in some awesome work.

Warm Up:
2x
10 American Kettle Bell Swings
10 Russian Kettle Bell Swings
10 Sit Ups
10 Leg Levers

Mobility:
PNF Hamstring
Hip Flexor
Sit in squat

Max Effort:
Power Cleans (~80% of 1RM)
2-2-2-2-2
165 lbs

MetCon:
A Latta Tabata

Push Ups
Sit Ups
Pull Ups

Reps Breakdown:
66
75
32

Push Jerk

10 (45%), 5 (55%), 5 (55%), 3 (65%), 3 (75%), 1 (90%), 1 (95%), 1 (105%)

95, 115, 115, 135, 155, 175, 195, 205F

Weighted HSPU max 2 sets: 3, 3 (#20 vest)
Weighted Dips max 2 sets: 6, 5 (#20 vest)

7min AMRAP (all weight 95#)
9 Snatch Grip Deadlift
6 Hange Power Snatch
3 OH Squat
rest 2min
5min AMRAP (all weight 1.5pd)
3 KB SDHP
6 KB Lunges (holding at chest)
9 KB Swings

5 rds of each +2 KB lunges.

8min EMOM of:
* 0min 5 clean + 1 split jerk
* 1min 4 clean + 1 split jerk
* 2min 4 clean + 1 split jerk
* 3min 3 clean + 1 split jerk
* 4min 3 clean + 1 split jerk
* 5min 2 clean + 1 split jerk
* 6min 2 clean + 1 split jerk
* 7min 1 clean + 1 split jerk

For total time:

4 rounds of:
* 3 C2B
* 6 Clean
* 9 Burpee

1min rest

3 rounds of:
* 3 C2B
* 6 Clean
* 9 Burpee

1min rest

2 rounds of:
* 3 C2B
* 6 Clean
* 9 Burpee

Pre WOD:
3x3 Front Squats. Hold bottom of each squat for 3 seconds (135, 155, 185)

For Time
15 squat cleans (135#)
30 pullups
15 squat cleans

Post WOD
4x100m runs

For time (but not really for time)

50 rounds of:
1 Deadlift @ 65% of your 1RM
1 HSPU

Focused on form; Kipped 2 of the HSPU, did the rest strict

For time (but not really for time)

50 rounds of:
1 deadlift @ 65% of your 1RM (I did #165)
1 HSPU (I did regular pushups that basically seemed like slow burpees!)

Time: 19:56

John did not write our times on the board.

Thrusters 1-1-1-1-1 (15min time cap) - worked up to 185, failed 205. Form problem, could have gotten it.
Then,

15-12-9

Thrusters (@ 75% 1rm) 135#

Weighted pull ups - MOD to Kipping after starting with dead hang.

Front Squats:

2x135, 2x185, 2x205, 2x225, 2x245, 2x265, 2x275, 2x285, 2x295

Metcon:

3 Rnds: 15 Thrusters (95lbs), 15 WBs (20lbs)

Time: 6:48