warmup: 2x (200m row, 10 PVC pts, 10 spiderman, 10 ring rows, 10 goblet squat (26), 10 box step ups (18), 5 snatch prep pvc pipe (DL, DL shrug, DL high pull, muscle snatch)

strength: 5x2 snatch. 55. Working on form.

WOD:
EMOTM for 10min
3 Snatches (*55)
6 Box Jump - (*12")

$out: Tabata V-Sit ups. 4mins - 20 sec on, 10 sec off. 12 reps. 96 total.

-Drills and Skills-
• 3 Sets with one Min Rest
Between
Max Muscle Ups

• 3 Sets Wall Walk (Nose to Wall) 30 sec handstand hold

-WOD-
15 MIN AMRAP
40 STOH 55lbs
30 Front Squats- 55lbs
20 Toes to Bar
10 ALT Pistols

only got STOH and Front Squat

Strength
12 min to 1 RM Clean- 75lbs

WOD- Dee
3 round- for time

15 burpees w/ 10 lb plate
25 snatches- 35lbs

Practiced Deadlift- 105lbs 1 RM

100 burpees for time

1 round max
3x25, 3x35, 2x44, 1x53

Fran @75#
Rx Pullups

A. Back squat @ 32x1
(3sec down, 2 sec pause at bottom, 1 sec pause at top)
5,5,4,4,3,3,2,2,1,1
2 min rest between sets
+
12 min Cap
20 Burpees
20 C&J, 95lb
20 Burpees
20 C&J, 115lb
20 Burpees
20 C&J, 135lb

A. 135-185-205-225-245-265-275-295-305-315; 11:27

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
Pole Vault Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2)
Some Pole Vault Takeoffs (no bend)
Lots of Pole Vault Plant Drills
Gymnastics (Handstand Holds, 2x5 Deficit Hands-to-Shoulders HSPU)
Static Stretching (Cooldown)

Weightlifting
6x3 Snatch (40kgx3, 50kgx3x6)
1 Power Clean & 5-4-3-2 Front Squats (55kg - 65kg - 75kg - 85kg)
3x6 Single-Leg HipThrusts
Half Tabata Plank Hold (with extended arms)

warmup: 2x (10 goblet squats, 10 spiderman, 10 kb swing, 5 burpees, 5 oh press (pvc1, bar2))

WOD1:
30 stepups as buy in
5min AMRAP of 5 Front Squat (*55) and 5 KB Swing (35)(*half)
Judge for 5min
WOD2:
30 stepups as buy in
5min AMRAP of 5 Push Press (*55) and 5 Burpee Pull up *jump up
Judge 5min