Skill
3x15 Weighted Pushups on Dumbbells 10kg (45s rest)
3x60s Weighted Plank Hold 10kg (60s rest)
3x2 Weighted Wall Climbs 10kg (45s rest)

Strength
5-2-2-1-1 Snatch
(40kg - 50kg - 60kg - 65kg - 70kg)
2-2-2-2-1-1 C&J
(40kg - 50kg - 60kg - 70kg - 80kg - 85kg fail)
4-4-3-3-2-2-1 Back Squats
(100kg - 110kg - 120kg - 130kg fail)

WOD
"Tabata Double Unders"
8 rounds of:
20 seconds of work
10 seconds of rest

Should have gone for thirty.

800 M run
30 snatch
800 M run

5 rounds:

Push prowler 50m
Sprint back to starting line
15 kettlebell swings
Sprint to prowler
Push prowler 50m back to starting line

Rest during partners' turns
Untimed

Didn't get sick!

Split Jerk 1-1-1-1-1

Then,

“Jackie”

1000m row

50 Thrusters 45#

30 Pull ups

Need to stay on pull up bar & try to keep thrusters @ sets of 10 the whole way through. Happy with the PR though. :)

12 ' EMOM
Even - 3 Power Snatch at 53#
Odd - 3 Power Clean at 73#

7 Mins
BURPEES = 52

W.O.D.
"HOPE"
3 Rounds, 1 minute stations, for max reps of:
Burpees
Power Snatch 75/53
Box Jumps 24/20
Thrusters 75/53
Chest to Bar Pull-Ups
Rest

80/59/65

Shattered glass: 21, 15, 9
3:20
Push press: (45)
Jump squats

Annie: 50, 40, 30, 20, 10
21:05
Double unders
Abmat situps

Row 1000
50 wallballs (8#)
row 500
25 wallballs
row 250
15 wallballs
15:10

Pre-WOD:
-Work up to a heavy set of: 3 Back Squats & 3 Weighted Pull Ups

For TIme:
35, 25, 15
-KB Swings (#53/35)
-KB Weighted Sit Ups (#53/35)

Post-WOD:
-Alternate Bernch Press until failure and Dumbell Press until failure for 5 minutes (#135/#45)

Back squat: 275
WOD: 4:43
Post-WOD: 75 reps