WOD:
1 snatch every minute on the minute for 15 minutes

75x2 95x3 115x6 125x4 (missed the last one)

Post WOD:
400 meter Farmer's Carry - 53lb KB
Tabata Sit Up (10)

Back Squats:
5 @ 75% - 110
3 @ 85% - 125
1 @ 95% - 140 - didn't feel bad, so did 1 @ 150 just to see if I could. I've never actually done more than 135 so getting 150 was awesome :)

Metcon: 5 RFT (12 Minute Cap)
5 Man Makers 15#
10 T2B
9:22

6 Rounds

10 Wallballs 20/14

30 Abmats

300m Run

5 Rounds for time

• 15 cal row
• 15 GHD situps
• 5 Ring muscle-ups
• 5 Squat cleans 60kg

FT40

Warm up(0:00-10:00)
20 jax
10 sl dl

20 jax
10 squats

20 jax
10 cal row, bike, jing jang

Mobility(10:00-15:00)
Child's pose -1:00 min per
Pigeon pose-1:00 min per

Metcon(20)
Circuit
:30 sec on/:30 sec off
Step ups
20m shuttle
Rope slams
Half burpees

Repeat 5x
-work :30 seconds
-rest :30 seconds
Rotate stations

Opt(12)
3x8 curls ss w/tri kickbacks
3x5 strict pull ups

Finisher
100 temper tantrums
1:00 min samson per

Max rounds in 6 minutes
8x Thrusters
12x Box jumps

AMRAP 6':
6 Thruster@50/35 kg
30 DU

Rest 6'

AMRAP 16':
15cal row
12 Db push press @22.5/15 kg
9 Toes to bar

21-15-9 ( 95/65)

Ground to overhead
Barbell hops
double under (63, 45, 27 singles)

Time: 8:

WOD
5 Rounds
5 OHS (95#/65#)
10 Pullups (blue band)

Time: 8:18

Box jump 5sets of 2reps.

10 rds:
500m Row (easy)
5 Ring MU