Overhead Squat and HSPU
5-5-5-5, 185-225, light day

ME:

7 OHS, 185lbs
11 burpees
Gate sprint

5 rounds

Row 500
time: 1:32.5

rest 5 mins then...

Isabel
30 snatches (135#)
time: 6:51

notes: legs were gassed after row

30 Minute AMRAP
5 Deadlifts, 275#/185#
13 Push-ups,
9 Box Jumps, 24"/20"

13 rounds

Strength

10 Minutes Working to a 2 Rep Max Squat (worked up to 185)

WOD
4 Rds for time:

10 Hand Release Burpees
10 Box Jumps 24/20
10 Pullups
200M KB Farmers Carry (53/35 each hand)

(I did 2 rds at 53; 2 rds at 35 - horrible)

3 Rounds

400m Run

KB Swings x 21

Pullups x 12

Rx'ed!

400 m run
21 kettle bell swings 35 lb
12 pull ups

3 rounds

Back Squat 5-5-5-5-5 (between 65-75% of 1rm) @135#

Then,

3 rounds

Run 200m

7 Hang snatch(full squat) 135/95 @75#

Rest 1 min between rounds

Had to do a muscle snatch then OHS each time

Snatch:
3 x 140
3 x 155
4 x 170

Clean and Jerk:
3 x 190
3 x 230
3 x 245

Strict Ring Dips & Strict Pull Ups 
5-5-5-5
+ Did all pull ups with 26lb KB and dips after a muscle up

ME: 9 minute AMRAP

5 pullup-t2b (k2e)
6 ring dips
7 hand-release pushups

5 rounds

For time:
(20 minute cap)

400 m run
50 hang cleans (115/75)
50 front squats
400 m run
(Started with #75, did 23 of them. Still quite sore from Tuesday. Dropped to #65 to complete the WOD.)

Post WOD:
2 x 1 minute weighted plank (45/25)