WOD

5×1 3-position squat snatch (pocket->knee->floor)

then…

5 rounds for time of:

– 45 sec. ME C2B Pullups
– 15 sec. Rest
– 45 sec. 5 Front Squats + 3 Push Jerks @ 135/95#
– 15 sec. Rest

5X1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75% – rest 60 sec.

then…

3 rounds for total reps of:

– 90 sec. ME Power Cleans (135/95)
– 90 sec. Rest
– 90 sec. ME Burpees
– 90 sec. Rest

*ME = max effort

15 min to establish a 3RM Low Bar Back Squat

then…

12 minute AMRAP of:

– 7 HSPU
– 14 Pistols (alternating)
– 21 V-Ups

Warm-up/Skill/Strength:

2 x 6 TGUP (heavy) (3/arm)

5 rounds for time:

– 5 L-pull-ups or strict pull-ups (no kipping)

– 15 Wallballs (20/15)

Overhead Squat

3-3-3

then…

For time:

– 21 Overhead squats (115/75)

– 50 Double-unders

– 100 m sprint

– 15 Overhead squats

– 50 Double-unders

– 100 m sprint

– 9 Overhead squats

– 50 Double-unders

– 100m m sprint

Hang Power Clean

3-2-1-1-1

then…

10-9-8-7-6-5-4-3-2-1

– Power clean (135/95)

– Box jump (24/20)

A1) Barbell Good Morning 8 Reps x 4 sets rest 15 sec
A2) 4 max effort horizontal leaps 4 sets rest 2min

B) Deficit push-ups AMRAP 3 sets rest 2min

C) 50 Med Ball Situps for time (ball against wall)

20 rep back squat (increase 5 or 10lb if finished last time)

then…

3 rounds for time:

– 10 shoulder to overhead (135/95)

– 15 knee 2 elbow

– 20 jumping lunges