Outdoor WOD

A) Go every 90 seconds for 9 rounds
Hang power clean + Power clean + split jerk

*Reset after hang power clean. No touch and go. Do not rush through complex. Take time to setup for each rep. Start light and finish with a medium heavy weight.

B) Ryan Salma’s B-day WOD
For time:
39 back squats (135/95lb)
6 thrusters (135/95lb)
28 plate burpees (to OH)
39 empty barbell thrusters (45/35lb)
28 plate burpees
6 thrusters (135/95lb)
39 back squats (135/95lb)
*17 minute time cap
*Take plates off after first 6 thrusters and use 1 plate (45/25lb) for plate burpees. For plate burpee, burpee with hands on plate, then snatch plate overhead to lockout. Put plates back on barbell after finishing second set of plate burpees.

*For plate burpees after I burpee on the plate, I jump my feet to the outside of the plate, pull the front of the plate up so it is standing up on one end, switch my hands to the side of the plate, and then snatch it overhead.

Home WOD

A) For time:
39 db back squats
39 jumping air squats
28 alt. db devils press
39 single arm db thrusters
28 alt. db devils press
39 db back squats
39 jumping air squats
*18 minute time cap

B) 16 min Accessory work EMOM
1) 10-12 left leg elevated glute bridges
2) 10-12 right leg elevated glute bridges
3) R arm: 1 turkish situp + 1 turkish getup + 5 presses (while standing before lying back down)
4) L arm: 1 turkish situp + 1 turkish get up + 5 presses