9' AMRAP
12 KB swing
9 box jump
6 ttb

For time:
5 rounds of:
-12 front squat 74lb
-18 med ball 20lb slam
-24 jump over barbell

For time:
-50 med ball wall throw 14lb
-25 kipping pullups
-100 butterfly crunches
-25 kipping pullups
-50 med ball wall throw 14lb

-Strength-
6 x 2
Thruster AHAP
Increase weight on bar after the completion of each set

20 Rep Benchmark: 20 Pull-ups for time.

-WOD-
3 Rounds
500m Row
10 P. Snatches 135/95
15 Ring Dips

Scaled: Snatches @ 65%

tweaked back so did alternate programming.
A.
Finished up gymnastics foundations testing.

B1. DB incline bench press 5 x 6-8
-60x8,60x8,70x6,70x6,70x6
r60s
B2. air squat 5x15
r60s

C. FY 300
-182 calories
- First time doing this.
- didn't have it mentally today, so fairly casual pace.

Burpee, trx row/curl, sit ups (x2)

time: 10:53

For technique/quality
6x10 bench press 50 kg
3x10 preacher curls 25 kg
5x10 incline bench press 40 kg
6x5 strict chin-ups
3x10 push ups

8 Minute AMRAP (135/95#)
1 Power Clean
1 Front Squat
1 Jerk
Then 2 of each
Then 3 of each
Then 4 of each

Got through 1 power clean on round 7.

Then

100 reps of GHD, T2B or sit-ups (partition as needed)

For time:
3 - 6 - 9 - 12 - 15 - 12 - 9 - 6 - 3 reps of:
-134 lb deadlift
-Hand Release Push-ups

WOD
Oly Lift Total
1RM Jerk
1RM Snatch
1RM Clean
3 attempts at each lift

125(PR) + 85 + 115 = 325

Failed attempts:
135 - need to punch ceiling and stay tight under bar
90 - active shoulders, punch the ceiling. Drop is good
125 - Drop is good. Came up on toes a bit. Build strength in squat to stand it up.