Drop snatch treeniä /6x3

15' AMRAP of:
12 box jumps
8 pushups w/ hand release
4 deadlifts (225/155)

Weighted Pull Ups:
- 20kg x 5, 25kg x 5, 30kg x 3 + few butterfly pull ups to loosen up

Hammer Grip Incline Dumbell Bench Press:
- 26kg x 7, 30kg x 7, 34kg x 5 (each dumbell)

Bent-Arm Dumbell Pullover:
- 20kg x 7, 24kg x 7, 28kg x 7

Decline Barbell Bench Press:
- 80kg x 5, 100kg x 5, 110kg x 3

Total 120min
A.
Three sets, not for time, of:
15′ Rope Climbs x 4 reps
Muscle-Ups x 4-8 unbroken reps > 3-2 reps, green, blue & yellow rb
L-Sit x 45 seconds
B.
Ten sets of: > 8 sets
Back Squat x 2-3 reps
(all sets performed between 90-95% 1-RM from six weeks ago)
Rest 3 minutes between sets.
C.
Three rounds for time of:
10 Man-Makers (55/35 lbs) > 25 lbs
15 Strict Handstand Push-Ups > kipping, 1 abmat
20 Chest-to-Bar Pull-Ups > 12

Result: 10.50, 13.08, 16.30 = 40.30
Avg/max HR 151/183
D.
1000m row

Pre-WOD: 1/2 Mile Run

WOD: 5 Rounds/Max Reps Bodyweight
-Bench Press
-Pull Up

12-10-8-7-6

Post WOD: Tabata Sit Up - Didn't do this

Worked on MU's, DU's, and rope climb with no feet

21X1; 4-6reps; rest 60sec x 3 sets (if you cannot achieve a chest to bar strict, then use some assistance to achieve the full range of motion)

8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells

treadmill added time

amrap 20mins
7 power clean @80kg
14 kb swing @ 32kg
200m run

3 rounds + 7 power clean + 5 Swings

For time

• 1000m row
• 50m Front rack walking lunges 50kg

5 rounds:
- 15 Wallballs
- 15 Pullups
- 15 pushups

• 30m Front rack walking lunges 50kg

4 Sets - Move slowly and with intention through all of the following movements.
8 Quadruped Hip Extensions 
20sec Glute Bridge 
rest 15sec 
2 Wall Walks 
10 Back Extensions on GHD 
rest 60sec