3x5 Shoulder Press (50kg) Rest 3 min b/t sets
Rest 5 mins
10-7-4 Shoulder Press (40kg) Rest 1 min b/t sets
Rest 5 mins
"Ship" - 9 rounds for time of: 7 Squat Cleans(50kg) + 8 Box Jumps(36")

Results: 1. The Shoulder Presses were hard.
2. 44:19. The WOD was slow and hard and the squat cleans felt heavy!

50 ft each

3 rounds

50 ft each

5 rounds

10 each on school bench

5 rounds

6 sets of 5 reps heavy as possible power cleans

95#
135#
155#
175#
175#

I need to work my elbow speed on heavier weights, my pull was good on 175 but my elbows were slowwww

5 RFT:

12 Ball slams
10 Hand release push ups
8 Power Cleans

A: Shoulder press 1-1-1
B1: lat pull down 3x9
B2: push ups 3xMax
C: Drop set DB shoulder flys

10>1

Hang Clean 115#
Pull Ups
HR Push Ups
V-Ups

220 Reps
16:28

For time (but not really for time)

50 rounds of:
1 deadlift @ 65% of your 1RM #165
1 HSPU - mod with 3-5 second negatives or kipping work

John did not write our times on the board.

10-1 Pull-ups
5 Steps
10-1 Renegade Rows
5 KTE