Running for 15 minutes pre WOD

35 dips
Walked 15 m swinging a kb back and forth to each side of the body (x2 with 22 lbs)
45 knees to elbow

5 km (at the gym)

3 x 5 backsquat = 150 lbs

then…

10 front squats @ 57% = 85 lbs
10 kettlebell swings (1.5/1.0) = 12kg
10 push-ups

3 rounds

Warm-up
Shoulder Press 1 set 5 reps 65%/1 set 5 reps 75%/1 set 5+ reps 85%

4 minutes max Snatches (95/65lb) (36 Reps)
rest 2 minutes
4 minutes max double unders (72 Reps)
rest 2 minutes
4 minutes max wall ball shots (55 Reps)

Clean & split jerk

1x7

with a partner:
-1000m run
-50 wall ball sit ups
-deadlift 19,000lbs ( 100 reps at 190#)
-50 wallball sit ups
-run 1000m

Front Squats - 10, 9, 8, 7.................1
Grasshopper - 1, 2, 3, 4, ................10

Rx -155lbs Front Squat

AMRAP Find 1 RM Shoulder Press

10 Min AMRAP:
- 20 CTB Pull ups
- 20 Clapping Pushups
- 20 Situps
- 20 Squats

21.15.9
Thrusters @75#
Pullups

Did pullups without any assistance and did the thrusters at 75#. Once I get stronger at the thrusters and continue to work on my pullups I can improve my time.

Four rounds of:
Run 400 meters
135 pound Back squat, 29 reps

*I could only make it 4 rounds. It wiped me out!!!!!!