Pre-WOD
• 2 mile run (treadmill 24 mins)

WOD - AMRAP (20 minutes)
• 5 pull-ups
• 10 KTE
• 15 squats

Post-WOD
• 100 sit-ups

4 rounds for time
10x Bench press (bw)
20x Push-ups

Review the Clean- 10 mins

then,

For time,

50 Double unders

5 Cleans 185/115 MOD 105

5 Muscle ups MOD GOOP

40 Double unders

4 Cleans

4 Muscle ups

30,3,3

20,2,2

10,1,1

Time 18:41

4 rounds
500m row
21 deads w/60s
-tough combo!!!

Bench press 2-2-2-2-2-2-2-2-2-2 reps

175-185-185-190-195-195-200-205-205-205

A. Strict Press build to 1 RM in 12 min
B. Weighted pullup (strict) build to 1 RM in 10 min
+
2 Rounds (100%, all out effort)
500m row
21 KBS, 70lb (must be unbroken)
21 No pushup burpee box jumps, 20"
Rest 8:00

A. 165
B. 90 4:59, 3:43

4 Rounds for time:
5 Deadlifts - 125#
10 sit-ups
5 Push Press - 65#
15 Squats
400 Meter Run

Bench press
Dumbbell burpee deadlifts

At the hotel fitness room

10 minutes AMRAP:

9 deadlift (145 lbs)
12 Hand release push-up
15 box jump (20 inches)

6 Rounds for Time:
24 Squats - mod 12
24 Push-Ups - mod 12
24 Walking Lunges - mod 12
400 Meter Run