Zone 2

Row 20 x 1 min on /1 min off

5 pull-ups
5 split jumps
5 KTE
5 split lunge
1 minute ring plank
8 rounds

Farmer Carry 24kg each arm
10 Bosu Piston Press 40# each arm
4 rounds

Power Clean 5x2 (used 65lbs)
Oly Option Squat Clean
Teams of 2 complete
100 Cleans 95/65 (used 65 lbs)
100 T2B
100 Wallball (used 10lbs)
100 Swings 70/53

Class is at 430 Monday.

Skill:
5 x 3 touch and go squat cleans + 1 jerk (only after third rep)

Conditioning:

1 min max effort double unders
Rest 1 minute

-then-

10 min AMRAP:
10 OH Squats (95/65)
15 HR Push ups
20 wall ball (20/14)

-then-
Rest 1 minute
1 minute max effort double unders

Pre-WOD
Work Up to a heavy set of 3 O/H Squats
55,75,95,125,130

WOD
10min AMRAP
3 Muscle Ups (3 Pull Ups/3 Ring Dips)- Bar Muscle Ups
6 O/H Squats (125/85#)- 95
9 Box Jumps

Power Clean 5x2 (used 65lbs)
Oly Option Squat Clean
Teams of 2 complete
100 Cleans 95/65 (used 65 lbs)
100 T2B
100 Wallball (used 10lbs) used 14lb
100 Swings 70/53

Backsquat @ 80% 1RM

4-4-4-4

rest 2 mins between sets

rest 5 min

3 rounds for time

12 chest to bar pullups

12 boxjump

200M Run

21-18-15-12

Slamballs 30/20
Hand release push ups
Deadlifts 185/135

Perform 1 rope climb after each round - MOD 5 ring rows

Time: 14:55

Open WOD 13.1

17 minute AMRAP

40 Burpees
30 Snatches @ 45#
30 Burpees
30 Snatches @ 75#
20 Burpees
30 Snatches @ 100#
10 Burpees
30 Snatches @ 120#

120 reps

Felt pretty good. Took my time on the burpees so I wouldn't be winded. Did the 45# in 10-10-5-5. Then did the 75# in singles. If I could string some of them together, I would be able to get through all of them.