12 min AMRAP

75 lb
4 shoulder press
8 SDHP
12 front squats

7 1/2 rounds

This was a struggle tonight. I obviously have some work to do to get back to where I was in February.

Find heaviest unbroken set of 2 x snatch, snatch balance, OHS.

7 rounds

10 OHS @ 35#
10 KBS 1 pood

I have no idea as I wasn't really pushing it nor did I set the clock, but it was about 12:30. The OHS are light and easy to put up, but my right wrist is still really weak and was hurting in the last couple of rounds during the OHS.

ROM drills. 3 rounds – 25x double-unders, 5x ring dips, 10x hang-clean, 15x supine ring pull ups. 20x hand-release push ups,

Warrior yoga or Active Stretch. Hydrate and fuel within 30 minute

EMOM - 4 Minutes
4 dips/push-ups/or pull-ups
Max Sprints
Choose a movement, opposite of what you did for VT. Score is max sprints

push-ups
31 sprints

Volume Training: Pull-ups - 60 w/ purple + skinny red

3XMAX Rep Thruster

Then
5 Rounds
10 CTB Pull-ups
100 rope jumps

Worked with John

2 mins each station

KB Swings
Push Ups
Sit Ups
50 lb Prowler
Air Dyne
Wall Balls
Box Jumps

5-5-3-3-1-1 Clean 65-60squat clean-65squat clean-85-85-90-95fail

Then,

25-20-15

Wallballs 20/14

Plyo push ups(switch R/L hand on slamball between each rep)

Abmats (double reps)