Skill Work:
Front Squat - 76,5 kg x 2 x 2
Split Jerk - 60,5 kg x 2 x 2
Clean & Jerk - 60,5 kg x 1 x 3

Strength:
Sumo Deadlift - Set a new 5 Rep Max
1 x 5 x 110,5 kg

WOD:
SDLHPs
8 x 20 reps # 20,5 kg

Skill Work:
- 2 Position Clean (Floor, Mid-Hang) - 54,5 kg x 3 Sets
- Clean Pull - 78,5 kg x 3 x 3

Strength:

Sumo Deadlift - Set a new 3 RepMax
2 x 114,5 kg; Failure on the third rep. Added 2 x 2 x 92,5 DLs to work on form.

WOD:

SDLHPs:

10 x 20,5 kg
Rest approximately 2-3 minutes between reps.
Times: 22, 21, 21, 21, 21 and 21, 20, 20, 20, 20 seconds.

Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 38,5 kg x 3 sets
- Split Jerk - 60,5 kg x 2 x 2

Strength:
Sumo Deadlift - Set a new 3 Rep Max
1 x 3 x 112,5 kg

WOD:
Two rounds for score of:
- Tabata Squats (8 sets of 20 sec work/10 sec rest)
- Pull-up for four minutes
Rest precisely 3 minutes

No rest between finishing Tabata squats and muscle-ups. Multiply lowest squat count of all eight intervals by the number of muscle-ups completed in four minutes for each round.

Round 1: min Squat 10 x 32 PUs = 320
Round 2: min Squat 10 x 34 PUs = 340

Skill Work:

- Snatch Pull - 54,5 kg x 2 x 3

- 2 Position Clean (Floor, Mid-Hang) - 52,5 kg x 3 Sets

Strength:

Sumo Deadlift - Set a new 5 Rep Max
1 x 5 x 108,5 kg

WOD:

Five rounds for time of:

- 21 Thrusters, 32,5 kg

- 42 Rope Jumps
Time: 13:56

Skill Work:
- [2 Position Snatch (Above Knee, Floor) + 1 Overhead Squat] - 36,5 kg x 3 Sets
- Clean Pull - 80,5 kg x 2 x 2

Strength:
Sumo Deadlift - Set a new 1 Rep Max
1 x 114,5 kg

WOD:
15 x [3 x Burpee + Pull-Up]
Rest approximately 1 minute between sets.

Untimed.

Skill Work:
- Muscle Snatch - Heavy Single 1 x 47,5 kg
- Power Clean + 2 Front Squats + 2 Split Jerks - 49,5 kg x 1 x 3

Strength:
Sumo Deadlift - Set a new 3 Rep Max
1 x 3 x 110,5 kg

WOD:
Sprints
- 300 meters
- 200 meters
- 100 meters
- 200 meters
- 300 meters
Rest 3-5 minutes between each sprint.

Subbed 15/10/5/10/15 Burpees.
Time: 01:12/00:38/00:20/00:37/01:07

Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 59,5 kg x 3 sets
Clean & Jerk - 64,5 kg x 1 x 3

Strength:
Sumo Deadift - Set a 5 Rep Max
1 x 5 x 107,5 kg

WOD:
Sprints
8 x 200m
Rest 2-3 minutes between efforts.

Subbed 10 Burpees for each sprint.
Times: 43; 39; 41; 36; 41; 44; 45; 46 seconds