Pre-Wod:
5 X 2 Bench Press (230, 235, 240, 245, 245)

For time: 21-15-9

-Ring Push Up
-T2B
-Box Jump

A.

Clean Technique and Skill Work

B.

5 Power Cleans (95lbs)

10 Box Jumps (20'')

10 Rounds

After normal dynamic and group warmups:

Skill

Single arm oh kb squats
7- 10 minutes practice. 1 pd

Romanian deadlifts
Controlled pace
5-5-5-5. 135-185-185-185

Wod

Amrap in 14 minutes
7 chest 2 bar pull ups
14 power cleans (135,95)
21 wall ball (20,14) 3 rounds + 7 pullups. Cleans @ 105lbs, ball @ 20lbs

Marked as PR as this is the heaviest clean I've done.

Back Squats

Working to a 5RM in 5 sets...take enough rest to ensure you are ready for next set (without getting cold)

65% of Monday's weight #175
75% of Monday's weight #205
85% of Monday's weight #235
95% of Monday's weight #265
105% of Monday's weight #287.5

Dips: 7x2 @ Full Vest
C&J: 7x2 Sandbag

5 rounds of:

15 Deadlift (95 lbs)
10 Push press (95 lbs)
40 Double-unders

STRENGTH
3x3 overhead squats 50kg (3 mns b/t sets)

SKILL
-ring muscle ups
-squat snatch

WOD
3 rounds for time of:
400m run
21 power cleans 50 kg

Carrboro 10k

TGU
KB Lunges
KTE

Metcon 1:

5 Rnds: 500m row, 15 Bench Presses (135lbs)

Time: 15:23

Metcon 2:

1 Rnd: 16 of - Pullups, Ring Dips, T2B, WBs (20), Burpees, Box Jumps (24), Games Pushups, GHD SU, Jump Squats, Walking Lunge, Vups, Ring Rows - finish with .5mile run

Time: Didn't track time, but was not good.