A1: sliding Reverse lunges 3x8/ben
A2: SA DB rows 3xMax
B1: push ups 3xMax
B2: Supine sliding knee curls 3x10

7 rounds:
500 m run or 4 min row/bike
8 DB burpee to deadlift
6 DB power cleans
4 DB split jerk

Push Jerk 5-5-5-5-5

Then;

10 Barbell roll out

10 Hang power clean 135

10 Push Jerk 135

5 rounds

Pre-WOD:
-5X3 Bench Press (pause on chest) (#65,70,75,80,85)

WOD: EMOM (10 minute)
-3 Power Cleans (75%) (#80)
-10 Push Ups

Rest 5 Minutes

Run 1 Mile

Front Squat 53#
Dips

10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10

5 Rounds - 3 each = Green band

Mobility

12 AMRAP

7 Push Press
7 Pull Ups
7 Power Cleans

53# - 5+11

-Buy In-
Skill: Power Snatch
Strength: 5/3/1 Press – Week 3
120x5, 140x3, 155x1+(5)

WOD
Complete as Many Rounds as Possible in 20 minutes of:
65 pound Power snatch, 12 reps
10 Push-ups

Post rounds completed to comments.

-Cash Out-
Max Rope Climbs in 3 Minutes
Got 7 climbs, probably could have gotten 1 more w/ sleeves on.

WOD - For Time:
21-15-9
- Burpees
- Pull-Ups
** 2 minute Rest (Counts In Total Time)
21-15-9
- Box Jump Over (24/20)
- 200m Run

Post WOD: Tabata Row
766 m distance