4 mile run - Sanctuary trails

21-18-15-12-9-6-3 (not for time)
Front squat, (70/47.5)
C2B/Pull up

3 Rounds: (Not for time)
500m Row
12 Hang Power Cleans, (85/60kg)
50 Double Unders

Low bar back squat 1 RM

I Go, U Go
30 rounds for time of
5 Burpees
10 Wall Balls 10/6kg
15 HR Push Ups

5x75%, 3x85%, 1x95%+

Start up(8)
Stretch and roll(4)
2rds(4)
200m run
30 jax

15 pass through
15 oh squat

front squat 3x1(8)

Metcon(15)
3rds
400m run
15 ground to overhead 45/35
15 push ups

Metcon-comp
Bench 3x8
Strict ring dips 3x8
Back and hip ext 3x8
Curls 3x8

Finisher
2 min lax smash
1 min ham stretch
50 alt leg raises

10-9-8-7-6-5-4-3--2-1- wallball, väleissä 10x täydellinen linkkari

5 Rounds
20 KB swings 70/53lbs
20 Kipping HSPU
Rest 2 minutes

For time:
60 Calorie row
45 GHD sit-ups
30 OHS 135/95lbs
15 Rope climbs