Skill: kb clean and press (just barely able to clean 2 - 12 kg kb's. Easily clean 1 - 16 kg. c&p 1-12 kg)

4 rft
10 turkish getups 8kg)
10 bench press. (45, 45, 55, 55)

Metcon:

2 Rnds - 100 DUs, 50 Push Press (95lbs), 25 T2B

Time - 14:50

Pre-WOD
15min work to heavy power clean-225, failed at 230

OTMEM:12

-1 Power Clean @ 80-90%- 185
-5 CTB Pull Ups

Post WOD:
-4 Minute Plank- 3 min then 1 min
Every break- 40m farmer's carry

Pre-WOD
15min work to heavy shoulder to overhead

2RFT
100 II unders or (10 burpees then 2:1)
50 STO (95/65#)
25 T2B

20 Min: Coach B & Snatch Practice

20 Min: Overhead Squat
7x3

15 Min: Pullups & Dips
1a) Pullups (7-7-7-5-6)
2b) Dips (6-3-3-3-3)
2 Min Rest

18 min AMRAP:

15 DU (Mod 45 SU)
20 AS
10 Burpees
200m run

Me: 6 rounds, 35 reps

Then to the gym for weighted exercises

Class will be at 4:30 Monday

Barbell:
20 min to establish a max clean and jerk(135)

WOD:
For time.

3 rounds:
250m row
3 Rope climbs
10 shoulder to overhead (115/75)
20 pistols (10 each leg)

20' AMRAP

50 double under
10 thrusters
25 sit up
15 kb swing

Amrap 10min
A)Rowx12cal
B)DB Hang powerclean+stohx3+3/6+6/9+9...(DB22,5/16kg)
-Alternate hand every rep)

Max Front Squat. 4 attempts

(155, 185, 205x, 205)

Then, 2 rounds of:

1 minute double-unders
1 minute box jump
1 minute pistols