hang snatch 1 RM 60 PR
power snatch 1RM 65 PR
squat snatch 1RM 60 PR

run 1 mile TT (8:06) my PR is 7:31

10 min. AMRAP of:
5 – Shoulder to overhead (115#/75#)
10 – Deadlifts (115#/75#)
15 – Box jumps (24″/20”)

"Revenge of cindy"

20 min AMRAP

5 L-sit pullups
10 spiderman pushups
15 pistol squats

5 Rope Climbs (to 15 ft)
15 Thrusters 75/115#
4 Rope Climbs
12 Thrusters 75/115#
3 Rope Climbs
9 Thrusters 75/115#
2 Rope Climbs
6 Thrusters 75/115#
1 Rope Climb
3 Thrusters 75/115#

result: 4 climbs and after - 3 rope pulls for 1 climb, 40# dumbbells, 18:33

ab mat (weighted 10lb) 13,12,12,12,12,11,12,12
K2B 7,5,6,5,5,5,5,5
Box jumps 10,8,9,8,8,8,9,10

Weightlifting
6x3 Power Snatch (40kgx1, 50kgx3, 55kgx1, 60kgx1)
1 Power Clean & 5-4-3-2 Front Squats (50kg - 60kg - 70kg - 80kg)
3x5 Single-Leg Hip Thrusts + 45 seconds Plank Hold (with extended arms)

-Cash In-
21-15-9
Pull-ups
Burpees

For every rep that is not completed 1 burpee must be completed at the end of the WOD before athlete can yell "Time"
3 Min Cap

-WOD-
21-­18­-15­-12-­9­-6-­3
Ring Rows
Air Squats
Push-ups
Box Jumps

*scaled- did half the number as box jumps the other half step ups

3 miles in 35 minutes of trail running - muddy as hell

then,

lots of spear throwing practice
a rope traverse
and one draggof a concrete block on a chain

7 min accending ladder
3-6-9-12 etc
Clean and jerk 95#
T2B
43 repd

5 rounds for time: 3 hang power clean 3 push press 3 push jerk
3:42 @ 45 pounds
3 L hangs
40s each