Pre-WOD: 5X3 Shoulder Press

WOD: Blake
Four rounds for time of:

100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups (sitting shoulder press)

Started with Wallball; did 3 rds + 9 Wallball

Every 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 80%
*Sets 7-8 – 85%

30 Min total
KB Swing for as long as it takes partner to run stairs: 3 Rounds
Tabata KB snatches 8 Rounds
AMRAP to finish
2 x 20kg + 2 x 12kg KB rope drag over 50m, two teams, 4 people from each team for each drag

Partner WOD
4 rounds each, alternate rounds
20 front rack lunges
600m bike/ 250m row

30 snatches

25M Shuttle Run
25 Box Jumps
25M Shuttle Run
25 Pull-ups
25M Shuttle Run
25 Sit-ups
25M Shuttle Run
25 Air Squats

15-12-9-6-3

Power Cleans 135/95 (I used 85lbs)
Burpees

YAYYY for me, under 10 min! Last time was 13:44 (bar-facing burpees -- didn't have room to do those today).

20 Min AMRAP

10 Burpees
100M Weighted Run #20/14 (#30)
10 Med Ball Thrusters #20/14 (#30)

SWOD: find new PR on Squat Clean (use 5-3-3-1 or 3-3-3-1)

5 rounds

6 muscle ups (or 2x pullups/dips)
12 KB russian swings (70/53)
100 M run

cool down: 40 GHD situps or 100 ab mat situps

Back Squat Challenge-Lift 5

Then:

50 Double Unders “Buy In”

10.9.8.7.6.5.4.3.2.1

Burpee Box Jump 24/20

Burpee Pull-up , I did jumping pull ups

50 Double Unders “Cash Out”