7 rft:

7 overhead squats (65)
14 toes to bar (knees to elbows)

Warm Up:
2 laps around building

Squat Therapy
3x10:
10 squats against wall
10 goblet squats
10 air squats

Overhead Squat 5x5
25x5, 35x5, 45x5, 55x5, 55x5
*worked on form. wrists were killing me!

Metcon:
5 rounds for time of
5 med ball cleans 14lbs
10 OH alt lunges 25lbs

Time 5:24

Partner WOD

Cash in 50 med ball clean sit ups (14 lbs)

100 Kettlebell swings 1p
100 Mountain climbers
100 Lunges
100 Pull Ups (MOD green band)
100 Wall Balls 14lbs
* partner has to run 200M (MOD 250M row) while the other one is working

Cash out 50 med ball clean sit ups (14 lbs)

Time 33:21

Strengh:
5 5 5 5 5 Front Squad (60 60 70 70 75kg)
WOD:
7 rounds of:
7 Front Squad (50kg, 66% of 75kg)
7 Pull-up
(07:20)

Skill:
EMOTM10: 3 reps 70% 1RM Power Snatch (40kg, es mas que mi 70%)
WOD (team of 2):
5 Power Snatch 40kg
10 Wall ball
160m run
(14 rounds + 8 reps, ganamos!!)

1600m run with my dog

10 minutes Spin Bike:
30 sec moderate
15 sec hard hill sprint
15 sec hard flat sprint

3x25 Barbell Ab Rollout
3x25 Supermans

3 Rounds for time of:

12 Dead Lift DL #115
9 Hang Power Cleans #115
6 Shoulder to Overhead #115

7min AMRAP
3 Power Snatch 135#
10 TTB

rest 2min

9min AMRAP
5 Power clean
10 Box Jump

4rds + 7rds

Strength
Strict Press
3-3-3-1-1-1

140

Shoulder hurt

WOD
5 Rounds
5 Push-jerks (185,115)
15 Wallballs

155 Cleans

11:49

Strength:

Deadlifts - 8x135, 8x225, 8x315, 8x365, 8x415

Metcon:

21-15-9: Deadlifts (315lbs), Box Jumps (30")

Time - 9:30