Three rounds for time of:

20 pound dumbbell Squat cleans, 15 reps
15 Burpees

squat snatch

KB Snatch technique warm up

Dead stop KB Snatch 6x2 (KB starts on floor in between your feet, no hike back, see video)

Finisher- 21-15-9
Snatches r/l 53lbs.
Burpees
Weighted sit-ups 45lbs.

1. Mobility
2. 5 min. easy ROW
3. Easy WOD:

4 rounds:

5 thruster 20kg/15kg (empty barbell)
5 burpees over the bar
5 air squat

1. 10 min. easy AAB
2. Mobility (20/30 min.)

400m run
10 turkish get up right arm @16/8
15 overhead squat right arm @16/8
20 burpees
15 overhead squat left arm @16/8
10 turkish get up left arm @16/8
400m run

5-5-3-2-1

Part 1 of the benchmarks for our box's 30 day paleo challenge. 30 days ago my 1RM was 295.

Push Press
5-5-5-5-5

5x8, emom 3, heviest possible

Skill:
20 min to establish a 1RM Clean and Jerk

155 lb PR!

Main effort:
Complete as many rounds and reps as possible in 12 minutes of:

15 Deadlifts (155/105)
15 Deficit push-ups (hands on 25 pound plates)
15 Box jumps (24"/5

5 complete rounds (15 deads and 5 pushups into the 6th)

50-40-30-20-10

KB Swings

Abmat Situps