30 clean and jerk (115 lbs)

EMOM+ snatch and box jump
55lb, 8 rds completed

Extra: 3 sets of 6 65lb front rack walking lunges
3 sets of 6 75lb front rack walking lunges
Pistol practice
Ring dip practice

50 Hang Power Clean 65/95#
5 Muscle Ups
40 Hang Power Clean 65/95#
4 Muscle Ups
30 Hang Power Clean 65/95#
3 Muscle Ups
20 Hang Power Clean 65/95#
2 Muscle Ups
10 Hang Power Clean 65/95#
1 Muscle Ups

Result: 15:10 JMU

40s on, 10s off, 3 Round
6 exercises, 15 mins

High Knees
Mountain Climbers
Plank Crunches
Plank Hold
Jump Squats
Jumping Jacks

5 RFT:
200m Run
20 Push ups
20 Squats
20 AbMat sit ups

2:12
2:22
2:32
2:14
2:24

5X160
3X180
6X200 (232)

As we grow and continue to add new members, make sure to introduce yourself to any new faces at the gym! We are excited to have such a wonderful, growing community!!! Skill: Turkish Get Up WOD: EMOM+ (Every Minute On the Minute, increasing reps each minute) Snatch (95/65) Box Jump (24/20)
8 full reps @65# with 30" box jump
Actual = 9 snatches + 4 box jumps

200m Farmer's Carry 50 lbs each hand

-then-

10min AMRAP
3 Rock throws
3 Pike Push ups
12 Squats

Did 7 rounds

Complete as many rounds in 20 minutes as you can of:
5 Pullups
10 Pushups
15 Squats

13 rounds + 4 pushups

21-18-15-12-9
Power Snatch (65) 40
HR push-up
Knees to elbow