8 min AMRAP:

• 4 box jumps 24"
• 4 pushpress #115

Prewod jump rope, 3 round of 10 air squats HR push-ups and sit-ups

WOD
5 rep max dumbbell bench press
35/40/45/50/55/60/65

3 rep max hang squat clean
95/115/135/145/145

3 rounds of 10 hang power cleans touch and goes @ 115

100 double unders

3 rounds of 10 GHD sit-ups

12 deadlifts (225/155)
12 burpee pull-ups

3 rounds

Sumo Deadlift 2-2-1-1

3, 3, 3, 3, 2

Deadlift 3x5 @ 85% @ 1RM

275 (Prob could have gone heavier)

Then with a 15 minute clock:

20 C2B Pull ups

AMRAP

ladder starting with one rep increasing rep each round

Box Jumps
Ring Dips

13 BJ's & 6 RD's
Rest 2 Minutes then

1 Minute Max Burpees with jump to bar

22

Score is the last round you got to on the ladder with the number of burpees as a decimal.

• Recovery Walk: 3-5 Minutes, nasal breathing only. *hold your breath for 2-5s and nasal breath for 10 seconds.
• Hip IR Pails/Rails

Pre-WOD
5 broad jumps + 5 inch warms x 3
5 BB front squats + BB GM x 3
WOD
A. EMOM 10min
2 cleans
B. 3 RFT
10 dead lift@115% BW
20 box jump 24/20

9-7-5
Muscle ups
Snatches,135/95

Scaled snatches at (115 lb)
The first 5 muscle ups did on the rings, completed the rest as bar muscle ups. They are easier for some reason.

5 Rounds
400 m run
15 OHS 95#