Pre-WOD
15min work to heavy power clean (255)

EMOTM for 12min
1 Power Clean @ 80-90%
5 CTB Pull Ups

Post WOD
4min Plank
Every break- 40m farmer's carry

3 rounds
4 minute AMRAP

7 deadlifts 155#
7 plate burpees 25#

1 minute rest between each round

Front Squat
5-5-5-5-5

W.O.D.
30-20-10
Row (Calories)
KB Snatch 44/26
Double Unders
Muscle-Ups (3,2,1)

//

Front Squat: 43-53-63-73-83

KB Snatch - 15# dumbell
Singles
Transitions

Strict press #95 x8
Front Squat #115x8 #125x8 #145x8 #155x8

Shoulders (bands)
Sit ups

Strength

Snatch Push Press (or Jerk) + Overhead Squat: Work to a heavy single

Wod

“Jack”

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

"Angie"

100 Pull-ups - red band
100 Push-ups
100 Sit-ups
100 Squats

cash out 45 GHDS

1001 burpees charity WOD for time

For time
>1000m Row
>50 Medball Lounges
>30 Pullups

5 Rounds
15 OHS #95/65
30 DU

5 Rounds
5 Push Press Strict
5 Dips bar/red

2 mile run at lunch