21-15-9-3

Pushup (hand release)
Thrusters 20# DB
Pull ups
Sit ups

9.33

500m row
50 air squats
40 hand-release pushups
30 DB swings (75 lbs)
20 pullups
10 T2B

Back Squat (5,5,5,3,3)
*113, 123, 133, 143, 143

Planche Pushups (5 x 10-15)

Hang Power Clean (5x3)
*53, 53, 53

Rubber Band Pushups & Pullups (3x 10-20)

Zercher Good Mornings (30)
*33 lbs

Med-ball Situps (30)

10 Rounds for time of:

10 Burpees
10 Snatch #75
50 Single Under's (Heavy Thai rope)

Dropped my working max down to try and build my shoulder back up. All reps were relatively pain free.

5 x 95
5 x 110
8 x 120

Assistance:

Minute or so of double unders between each set
Did some OH KB swings after (70 lb.)

Partner WOD w/Tom

20min AMRAP
200m run
Max effort Curtis P's (115/75#)

Alternate runners

89

14 miles.
East Race and back.

15 Minute AMRAP

9 TTB/Pullups
15 KB Swings (#53/#35)
100M Run

5 power cleans at 145#
10 Toes to bar
15 Wall Balls

120 min
WU for 10 min
1.Weightlifting
A. Suggested snatch warm up

A. Snatch + overhead squat – 12 x (1+2) @ 65%+, go every 90 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
30 32.5 35 35 37.5 37.5
40 40 42.5 42.5 42.5 45

2.Strength

A. Rotate through – 1 set of each movement for 4 rounds
A1. Back squat, heavier than last week, rest 2 minutes before A2
1 x 4 @ 80-87.5%
1 x 3 @ AHAFA
2 x 3 @ 90% of AHAFA set of 3

A2. Single arm DB row – 4 x 6/side @ AHAFA (add load each set), rest 30 seconds before A3
45 50 55 55 lbs

A3. Weighted strict dip – 4 x 3 @ AHAFA (add load each set), rest 1 minute before A1
5 7 8 10 kg

3.SPP - own additional
A. 10 min EMOM:
1. 8 C2B
2. 8 cal row

B. 2 rounds for quality:
3 x 10 abs
3 x 10 backs

4.Cool down
5 min AB