Skill:
20 min to establish a 1RM Clean and Jerk

Main effort:
Complete as many rounds and reps as possible in 12 minutes of:

15 Deadlifts (155/105)
15 Deficit push-ups (hands on 25 pound plates)
15 Box jumps (24"/20")

21-15-9

Inverted Rows
Front Squats - 65lbs
Weighted Ab Mats - 10lbs

Fuck burpees!

For time:

• 30 clean and jerks
• 30 muscle-ups
• 30 snatches

Women 95 lb.
Men 135 lb.

Leebeni

Eilinen/

Lepo

Team Metcon 1:

12Min AMRAP: each person does a 1RM C&J while the other row (one at a time) for distance - score = dist rowed plus combined lifts for each person

Team Metcon 2:

21-15-9-6: {DL (225/155), HSPU}-{Thruster (115/73), Pullups}-{P Snatch (105/73), WBs (20/14)}-{Burpees, Ring Dips} - note: each person starts at a station and rotates to the next station. th enext person can;t start until the other one has finished their station. Everyone does every station, but the reps for each station go down (21-15-9-6) - Cash out w/ 300 DUs. Each team member can , one at a time, do as many as they can.

Skill/Strength
Atlas Stone Lifts 1RM - 86kg

Skill: skin the cat/pull-ups/HSPU
5x5
*Perform the exercises strict and focus on perfect form

Wod: 4 minute AMRAP
7 front squats 135/95
5 HSPU (3 wall walks)

Rest 2 minutes

4 minute AMRAP
5 pull-ups
20 double unders ( sub bar jump overs)

I went to play tennis with my dad and then had to eat a quick sugar snack to get my blood sugar up.
I then did rounds of 5 snatch + 25 DUs
75 lbs
95 lbs
105 lbs
115 lbs
120 lbs
125 lbs (I was nailing 125 lbs consistantly on wet somewhat slippery floors)

I then did some C&J
135 lbs
145 lbs
150 lbs

I did not do almost any stretching post WOD