Skill
muscle ups (red band 1 notch down)

Weightlifting
Snatch 5 x 1 @ 110 lbs
Clean Pulls 5 x 1 @ 155 lbs

Strength
Front Squat 8 x 1 @ 190 lbs

Conditioning
3 Rounds:
15 floors stairmaster
15 Overhead Squats @ 65 lbs
100 high knee jump rope
13:28

10!
DU
Slammer Ball
Russian Twist w/slam ball

A.M. Sprints 400 meters @7.0 on treadmill
100 meters x5 @ 8.6
light jog

DU's
50-50-50 (rest 1:30)
completed unbroken :)

Ring Rows 20-20-20 (1:30)

20 Front squats 65#
30 box jumps 20inches
40 kettlebell swings 26#
50 wall balls 14#
Time 13:44

Row 15 Minutes

KB class
Turkish get ups 26/ 35
snatch practice 18/ 26
Front squats 5-5-5-5-5 (3;00) 26#x2

10!
DU
Slammer Ball
Russian Twist w/slam ball

For load:
Front Squat 2-2-2
(rest 1:30)

AMRAP 5:00
Burpee
~rest 2:00~
AMRAP 4:00
T2B
~rest 1:00~
AMRAP 3:00
ring rows
~rest 1:00~
AMRAP 2:00
push-ups
~rest 1:00~
AMRAP 1:00
air squats

Front squats
90
total reps 205

3 rounds for load:
2 Power Clean + 2 Push Press
(rest 1:30)

“Fight Gone Bad“
3 rounds for total reps:
1:00 Wallball 20/14
1:00 SDHP 75/55
1:00 Box Jump 20″
1:00 Push Press 75/55
1:00 Row for calories
1:00 Rest

Power cleans 85#

Kettlebell class
then

For load:
Snatch 2-2-2
(rest 1:30)

AMRAP 8:00
8 Burpees
8 Toes to Bar
8 Box Jumps 24″/20″
~then~
6:00 to establish:
1RM Overhead Squat

snatch paractice
3 rounds + 2 reps

20 min AMRAP

200m run
20 AS
10 Burpees
5 Pull ups

then switch groups and head the gym for weights