Lift:
Bench Press
185 – 5
205 – 3
225 – 1

WOD:
21-15-9
Squat Snatch 95lbs
Pull Ups

3 rounds for time of:
10 L-pull-ups
20 Toes to bar
30 Burpees
Run 800 meters

Press: 10 rds + 8
DU’s: 8rds + 10 in 20th minute

WOD:
Press 95lbs
On the minute every minute complete ascending repetitions of the press. 1st minute 1 press, 2nd minute 2 presses, etc..
-Once completed
Rest 1 minute
then:
Complete Double Unders by 2’s (2, 4, 6, 8, etc) on the minute every minute for the duration of a 20 min running clock.

Part 1 Rx’d: 8 rounds + 1 HPC in the 10min cap
Part 2 Rx’d: 1000m row + 17 burpees in 6min cap
Part 3 Rx’d: 50 BoxJumps + 49 HR’s in 5min cap

Each min on the min for 30 min:

5 Pull-ups
10 Push-ups
15 Squats

19 solid rounds
+ (6) 5 burpees buy-ins
+ (5) additional rounds
————————————
30 rounds in 30 mins

3 Rds
15 Push Press 95lbs
15 T2B

Lift (Post WOD):
Deadlifts –
235 – 255 – 275 (PR)

100 Burpee Pull Ups

20 Minute AMRAP
10 Push Press 115lbs
10 KB Swings 1 1/2pd
10 Box Jumps 24"

Skill:
Ring Dips
3-3-3 @31x1
25db / 37lb vest / 37lb vest + 25db

WOD:
75 Double Unders
Then….
4 Rounds of:
15 Pushups
10 Deadlifts 225
finish with 75 Double Unders

600M Row
40 Wall Ball 14lbs
30 V-Ups
20 De-Load Push Ups
10 Pull Ups C2B

CA$H OUT:
3 Min/AMRAP
Double Unders