Fifteen rounds of:
Power snatch followed immediately by five overhead squats.
Start light and add weight.

Used dumbell with left arm only.

4 Rounds for time:

Jump and touch, 30 reps
Deadlift @ 95 lbs, 20 reps
Hand Release Push ups, 10 reps

Jump and touch= jump off both feet and touch something 12" above max reach with both hands.

Deadlift
5x5 @ 315#

100 Pushup
100 Wallball

15:10

800 m run warmup
Stretching
Learned shoulder press, push press, push and jerk, split jerk

WOD
-7 minutes AMRAP-
7 push press w/30lb bar
7 tire hops

Completed 10 rounds plus 6 pp

For Time:

10 OHS @ 115lbs
10 Box Jump Overs 24" box
10 Thrusters @ 115lbs
10 Power Cleans @ 165lbs
10 T2B
10 Burpee Muscle Ups
10 T2B
10 Power Cleans @ 165lbs
10 Thrusters @ 115lbs
10 Box jump overs 24" Box
10 OHS @ 115lbs

10x1 Cleans off high blocks

1x135
1x155
1x165
1x165
1x165
1x170
1x170
1x175
1x180

then

3 Rounds for time:

120m Shuttle Run (10-20-30m sections)
5 KB Snatches Left Arm 55
5 KB Overhead Walking Lunges 55
5 KB Snatches Right Arm 55
5 KB Overhead Walking Lunges 55
20 Abmat Situps

Skill:
Deadlifts
5-3-1+
75% – 85% 0 95% of 90% of 1RM

WOD:
6 x 90 Second Rounds
3 Deadlifts
6 Handstand Pushups
9 High Box Jumps

For Time:
100 Shoulder-to-overhead (95)
Every time you drop the bar below your shoulders, 4 burpees.

15-15-10-10-10-10-10-10-10

Post WOD:
15 wrighted situps
15 situps
10 weighted situps
10 situps
5 weighted situps
5 situps
(Used 55# DB)

Then Later - 20-15-10-5 of

DU, Pushup, KB Swing @ 53#

3 rounds
100yd sprint with a 40# slosh pipe
100yrd farmer cary with 50# each hand
100yd sprint

AFAP

10 min AMRAP:

15 sit ups
10 burpees

oooh wee!