Front squats

Front Squat

Build to a tough 10 rep in 12 Min.

145 

3 Rounds

20 Front Rack Lunges, alt. #135/95

15 Pull Ups

400m Run

10:58

Strict press, push press

A. Strict Press 3x5; rest 90 sec.

B. Push Press 5x5; rest 2 min.

A. 75, 85, 90(3) 

B. 115, 125(4), 120(4), 120, 125

10 Min. AMRAP

100 Double Unders

50 Wall Balls #20/14

25 Toes To Bar

5 Strict Chest To Bar Pull Ups (rx+ muscle ups)

1+11

Hang power snatch

Hang Power Snatches

5x5; rest 2 min.

90,95,100,105(4),105

Split jerk

Strength:
A. Split Jerk 5x1; rest 2 min
B. Push Jerk TNG 5x3; rest 90 sec

Wod: 10 Min AMRAP
15 Kb Swings #53/35 (rxt #70/53)
10 Box Jumps 24”/20”
30 sec Hollow Rock

A. 145,155,165,170,175(fail) 

B. 135 for 3. Ran out of time 

Wod: 6+2 rx+

DL/PC/hangPC complex

Strength: 5 Sets
5x Deadlift + 3x Power Clean + 1x Hang Power Clean; rest 2 min.

WOD: For Max Reps
3 Min. Calorie Row
-2 Min. Rest-
3 Min. Toes To Bar
-2 Min. Rest-
3 Min. Kettlebell Swings #53/35 (Rx+ #70/53)

Strength: 115,125,135,140,145

Wod: 151 total reps 

Back squat

Strength: Back Squats
5, 1, 5, 1, 5, 1; rest 2 min.

Wod: 10 Min. AMRAP
10-15-20-25…
Wall Balls #20/14
5 Pull Ups (Rx+ Chest To Bar Pull Ups)

Strength: 155,185,165, 195, 170, 205 

Wod: 165 reps 

Snatches

Strength:
A1. Kneeling Kettlebell Press x8 reps; rest 30 sec.
A2. Bent Over Barbell Rows x8 reps; rest 90 sec.
x5

WOD: 3 Rounds
10 Burpees Over Bar
15 Push Jerks #135/95 (Rx+ #155/105)
200m Run

A1. 26

A2. 85,85,85,90,95 

Wod: 9:38

Oly class 

3x3 @ 75% 100

2x2 @ 80% 110 

1x1 @ 85% 115

5x5 snatch pull @ 115