Snatch 5-5-5 (65%) 45lb
Oh squat 6-6-6 (65%) 55lb
Snatch pull 6-6-6 (65%) 55lb

Metcon:
5 rds
10 pull ups
15 box jumps
20 kb swings 35

Rx

Burpee over bar (20 secs on, 10 secs off)
Hang Snatches (20 secs on, 10 secs off)
Ab Wipers (20 secs on, 10 secs off)
Hang Clean (20 secs on, 10 secs off)

6 reps of:

Deadlift
Bent Row
Hang Clean
FrontSquat
Push Press
Back Squat
Push Up

95, 115, 135, 135 - goal was to not break - I did on both the 135's

Daily 1RM on FS - 275
5x5 FS @ 205

1/2 Tabata air squat - 14
2min rest
1/2 Tabata air squat - 17

A. Hang power snatch build to a tough single in 10mins SCORE: 175#
B. emom - PS x 1/SnBal x 2 65% of snatch balance - 10mins SCORE: 135-155#
C. build to a tough 3rm TGU/arm 10mins SCORE: 53#
D. 1-10 unbroken CTB chin ups for time SCORE: 5:35, broken sets 9 and 10

Notes:
A. - focus on bar path for both lifts - is there a change from the first to second record weight
B. - 65%ish on weight choose something you can do snatch balance and not ride it down
C. - record weights
D. - record time and sets that give you trouble

5mins 80% effort
3 wall walks
5 box jumps 30/24" sd
FW heavy/arm 30m

SCORE: 3 Rounds

rest 5mins

10 mins 90% effort
Row 200m
2 MU
5 KBS PS/arm 1.5/1pd

SCORE: 3 Rounds

rest 5mins

5mins 100% effort
7 wall balls 20/14# 10' target
5 burpees

SCORE: 8 Rounds

Notes:
- pace the first 5mins smooth grind through (don't get to hot) record FW weights
- nice smooth pace get out in the first 3mins and decide pace MU unbroken goal
- go for it test it - go fairly hot and try to hang on (should feel tough 2-3mins in)

“Nancy”
400 meter run
Overhead squat 95/63 lbs x 15
5 rounds for time

3 Rounds for time of:
500 Meter Row
15 Body Weight Deadlifts (your bodyweight in pounds loaded on the bar)
3 Muscle Ups

result: 11:20, MU scaled to kip-swings

5 rounds:

400m
25 pushups

A.

12 minute amrap

6 Deadlifts - 65 lbs (for everything)

4 Hang Power Cleans

2 Shoulder to Overhead

Bear Crawl down- Grab Candy - Sprint Back – Put Candy in Trick or treat back

9 rounds

A.
Squat 5RM, Max Reps at 80% - 105 lbs @ 80% 85lbs 10 reps
Press 3Rm - 65 lbs

B.
200m Run
30 Toes to bar
200m Run
20 Toes to bar
200m Run
10 Toes to bar

7:38 min