stretching 15 min

pull-ups- 5 reps x 8 rounds scaled = Green Band + Purple Band

Toes-to-bar 10 reps x 4 rounds = scaled knees to chest

1000m Row x 3

push ups max set 2x 20 reps total

Strength:
18 x Deadlifts @ 255#
18 x Strict Press @ 140#

WOD

10 x HPCT @ 95#
10 x Pullups

5 rounds

Strength:

Deadlifts - 4x225, 4x315, 4x365, 4x405, 4x465

Metcon:

AMRAP 10 Mins: 5 deadlifts (225lbs), 100 yard sprint

Result - 11 Rnds + 5 Reps

Sprint Intervals:

Flying 60m sprints - 8x60m - all done between 7 and 7.5 seconds. 3 to 4 min rest between reps.

Teams of 2

4 minute amrap

Wall Balls

Rest 3 minutes

10 Rounds

90 Second amrap each round.

15 Overhead Squats

20 Hand Release Push Ups

35 #

3 x 4 HSPU AND PULL UP

50 squat 65lbs
Stop light run
40 squat
Stop light run
30 squat
Stop light run
20 squat
Stop light run
10 squat

40 burpees
30 snatches (45 lbs)
30 burpees
30 snatches (75 lbs)

10-10-8-8-8
95, 100, 105, 110, 115

clean and push press into 8 back squats
10 hollow rockers
20 lateral bar hops

6 HSPU
12 KB Swings
24 Sit Ups