Squat Clean
1x5 (70%) 5 set.

2-3 rds:

• 10 Thruster 50/35kg
• 6 burpee box jump 30/24´ ( jump back from top of the box)
• 6 bMU
• 6 burpee box jump 30/24´
• 10 Thruster 50/35kg

Rest 3min btw rds.

You should be able to go through this with fairly high power output.

Thrusters unbroken, scale weight to 40/30kg if needed. Scale box height to 24/20 if needed. Scale bmu to 5/4/3 if needed. bmu unbroken or max two sets.

• Accessory 2 from gym library

For time:

15-12-9reps of:
Thrusters 60kg
Bar Muscle-ups

5-5-5

4x5 185#
1x5 205#
1x1 215#
1x1 225#

First time I benched 225#.

Basics:

For time:
- 200m run
- 20 Slamball squats
- 200m run
- 20 Slamball Front Squats
- 200m run
- 20 slamball overhead lunges
- 200m run
- 20 Slamballs

*rest 1 min and repeat with 10 reps

105 min

Skillwork: HSW practice for 5 min

3 sets of: sprint, 5 HSPU, 10 box jump, 10 T2B

Skillwork: HSPU practice for 20 min, about 50 reps

A.
Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90-92%

B.
Three sets of:
185/125 lb Push Press x Max Reps @ 10X3
Rest 3 minutes
> not done, instead: 3 sets of:
Shoulder press x 8-12 reps with DB's.
8x25 lbs 12x20 lbs 8x20 lbs

C.
Complete as many rounds and reps as possible in 12 minutes of:
Row 300/250 Meters
20 Kettlebell Swings (32/24 kg) > 15
10 Strict Handstand Push-Ups > not done
5 Muscle-Ups > ring dips
Results: 4 + 20 m row
173/190

D.
Five sets of: > 3
Chinese Rows x 5 reps > push ups x 8 reps
Rest 60-90 seconds
GHD Sit-Ups x 10 reps
Rest 60-90 seconds

2 mile run for Endurance class

For Time
25 Walking lunge steps
20 Pull-ups
50 Box jumps (20")
20 II unders
25 Ring dips
20 K2E
30 KB swings (70/53#)
30 Sit-ups
20 Hang squat cleans (35/25# DB)
25 Back extensions
30 Wall ball shots (20/14#)
3 Rope climb ascents

PartnerWOD

4 ROunds of:
1000m Row
50 Wall Balls
30 GHD-Situps