Shoulder press

Shoulder press, 5s
95-105-110-115-105-110-105

Bench press + Renegade row/Lunge/Double under

Bench Press (3 Sets of 3 @ 90% of 1RM)
171lbs

Bench Press (Max Reps @ 50% of 1RM)
25 reps at 95lbs

5 Rounds for time
10 Three Count Renegade Rows (Push Up, Row, Row) 40lbs DBs
10 Weighted Lunges 40lbs DBs
10 Pull Ups
30 Double Unders

13:50

Hang clean + Jerk balance + Ground to overhead/Burpee/Run

Hang Clean (Work to a Heavy 3 Rep)
185lbs
Probably could have gone up

Jerk Balance (2 Sets of 3 @ 80%)
Did 1x3 at 170lbs
This was 10lbs less than 80%, had no shot at 80%. This was really a struggle.

3 Rounds for time
10 Ground to Overhead 135/95
10 Burpee Lateral Hops
Run 400m

11:58

Snatch + Clean and jerk + Row/Thruster/Pull up

Didn't take notes but I think...
Snatch to like 165 or 170 or something

Clean and jerk to 210 or 215 or something
Cleaned 220 maybe, and 225

Jackie
For time:
Row 1K
50 thruster, 45lbs barbell
30 pull up

6:37 (PR)

Back extension/hip extension
1x20 bodyweight
1x20 with 45lbs plate

Back squat + Overhead squat/KB swing/Run

Back Squat 5s
255-265-252-240
265 for a set of 5 is a pretty good day for me, considering I did that for a double only a couple of weeks ago.

With a 12 Minute Clock
4 Rounds
10 Overhead Squats 95/65
20 Russian Kettlebell Swings 1.5/1pood
Run 200m

Then Max Effort Muscle Ups with Remaining Time.

10 muscle ups

Snatch + Clean and jerk + Straight leg deadlift + Shoulder press

Snatch pull to knee + pause + hang snatch + hang snatch
Small jumps from 135 to 155 with some weird misses. Back offs at 135, 145, and 150.

Clean + 2 jerks
135-155-165-175-185-190-195, missed jerk at 200

SLDL, 8s
225-235-245

3x5 shoulder press
110lbs

Power clean + Jerk balance + Power clean/Push jerk/Burpee box jump

Power Clean (1 Set of 5 @ 70%) - 135lbs
Power Clean (2 Sets of 5 @ 80%) - 155lbs
Jerk Balance (2 Sets of 5 @ 60% - 70%) - 135lbs

EMOM for 12 Minutes
Odd Minutes: 3 Power Cleans + 1 Push Jerk @ 70% - 80%
Even Minutes: 5 Burpee Box Jumps; add 1 rep each round if possible

145lbs

Shoulder press + Pendlay Row + HSPU/Deadlift/Double under

A. : Shoulder Press (3 Sets of 3 @ 90% of 1 RM)
115lbs

B. : Pendlay Row (3 Sets of 5 @ 5-10# More Than Last Week)
175lbs

AMRAP in 11 Minutes
5 Handstand Push Ups
10 Deadlifts 225/135
30 Double Unders

235 reps

Back squat + GHR + Glute bridge + Lunge

Back squat
3x3 at 260lbs
2x5 at 155lbs

2x8 "bottom squats"

3x5 Glute-ham raise

3x12 Glute bridge with barbell, 135lbs

3x20 walking lunge with 45lbs DBs

Snatch + Clean and jerk

Power snatch until you can't, then full
Powers to 150 (PR)
Full to 165
170 landed pretty hard on my left arm

Power clean + push jerk until you can't, then full/split
Power clean + push jerk 196 (PRs all around)
Full clean + push jerk at 200
Full cean + split jerk to 205
Couldn't jerk 215 but cleaned it twice

Pushed the sled a bit. It was hard.

Clean and jerk + Shoulder press/Pendlay row

Power clean + push jerk double
Hit 180
Took two tries for 175 and 180
Hit a power clean + push jerk at 185, which I'm sure was a PR. Had to squat on the second clean and then didn't have the jerk.

A/B Shoulder press/Pendlay row
3s for press, 5s for row
Worked up to a single set of 115/185, then had to go.

Back squat + Box jump/KB swing/Ring push up

Back Squat (Work to a Heavy Double) - 265lbs
Back Squat (2 Sets of 5 @ 80% - 85% of Double) - 225lbs

3 Rounds for Reps
1 Minute Max Effort Box Jumps 24/20
1 Minute Max Effort Kettlebell Swings 53/35
1 Minute Max Effort Ring Push Ups
1 Minute Rest

216 reps

Clean and jerk

Clean + hang clean + front squat + jerk
155-170-190
Missed jerk at 200, 2 attempts
175-175 (back offs)

Back squat + Double under/Overhead squat/Pullup

Back Squat (Work to a Heavy Single) - 285lbs
Back Squat (3 Sets of 3 @ 85% of Single) - 240lbs

3 Rounds for Reps
AMRAP in 3 Minutes
30 Double Unders
10 Overhead Squats 95/65
10 Pull Ups
Rest 1 Minute

351 reps

Snatch + Back squat

Paused snatch pull + 2 hang snatch + 2 overhead squat
5lbs jumps from 135lbs to 160lbs
Hit a hang snatch at 165 but couldn't hit the second

Back squat
5-4-3-2-1-5-4-3-2-1
225lbs

Power clean/Push press + Power clean + Back squat

Power clean + 2 push press
135-155-160-165
Missed second push press at 170, then hit 170
Couldn't make a push press at 175, 2 attempts

Power clean singles
180-180*-185-185*(F, had to squat, landed a bit wide, too)-185-185(F, squat)
*on short rest

Power clean + 2 push press
155-155-155

Back squat 5s
215-230-240-225-205

Bench press + Bench press/Pull up/Run

Bench press
3x3 at 85% - 162lbs

3 Rounds (Not for Time)
Max Reps Bench Press Body Weight
Max Reps Pull Ups
Sprint 200m

85 reps, 145lbs, strict pullups

Chipper + Snatch + Back squat

Partner WOD for Time
Row 1500m (Alternate every 250m)
60 Burpees (Alternate every 10)
120 Slam Balls (Alternate every 20)
60 Walking Lunges (Alternate every 10)
150 Double Unders (Alternate every 25)

22:51 with Justin. I wore a 20lbs vest.

Snatch doubles
5lbs jumps from 135 to 170
Miss behind at 145 but otherwise no misses. Pretty crazy save on first 170

3x5 back squat, paused at 90deg, 205lbs

Shoulder press + BB row + Run/Hang power clean/Shoulder to overhead/Toe to bar

A. : Shoulder Press (3 Sets of 3 @ 85% of 1RM) - 110lbs
B. : Barbell Row (3 Sets of 5 within 10% of last week.) - 155lbs

4 Rounds for time
Run 400m
9 Hang Power Cleans115/75
7 Shoulder to Overhead 115/75
5 Toes to Bar

11:32