3 rounds for time:

10 strict HSPU
15 weighted sit-up
500m row

Work : rest 1:1

Strength:
Squat Cleans 3-3-3-3-3
135-155-165-185-205

Met-Con:
4 Rounds for Time of
12 Pull-Ups
12 Burpee Box Jumps (24")
30 Double Unders

Bench press
- 12 reps with narrow grip
- 12 reps with wide grip
- 12 reps with normal grip
- 10 reps with normal grip
- Add weight for every set

Pre-WOD
500m Row
10 Air squat
10 Push-ups
500m Row

WOD
31 RFT
5 Kettle Bell Swings 24/16
5 Wall Balls 20/14

WOD - Three rounds for time of:

30 Wallballs, (20/14)
30 Squat snatches, (75/45) (movement initiates with barbell below the knees)

20 minute time limit. Post time to comments.

DNF. Brutal back demolisher, I was toast halfway thru the second round of snatches

Three rounds for time of:

Rx is 135 pound Overhead squat, 10 reps. I did a puny 30 pound.

50 Double-unders --- of course I didn't do double-unders, but some sort of jump-up-and-down-like-a-fat-bunny instead (I can't remember the name... snatch jump?)

3-3-3-3-3 Bench Press (155lbs)

Then...

21-15-9
chest to bar pull-ups
burpees

Run 1 Mile Post WOD

21-15-9
Air Squats
Push ups

6 x E6MOM w/partner

Every 6min set starts with both running 400m together. Rest of the 6min time, you go - I go, alternating:

1. Box over burpees
2. Abmat situps
3. Medball cleans
4. Side planks
5. Reverse lunges
6. Plank hold (weighted)

Split the reps/plank hold times 50/50.