1 Mile Run

36 Deadlift 95/65

36 Hang Power Clean

36 Push Press

36 Front Squat

36 Burpee

36 Box Jump 24/20

36 Knees to Elbows

36 Double Unders

My run killed me, cafs started to cramp at the start. Stopped 3 time to stretch. :( but take the good with the bad got my muscle-up today :). Did like 10 of them but none of them consecutively, thats next step.

20 back rack lunges

50 Sit Ups, 50 Squats to Step, Run 100 yards, 25 dips, run 100 yards, 25 dips.
Then 40/40/20/20, 30/30/15/15, 20/20/10/10 and 10/10/5/5.

5 Rounds for time of 21-15-9:

5 Rounds for time of:

21 Burpee double Dumbell/Kettlebell Deadlifts (25/17.5 or 24/16)
21 Weight Plate overhead lunges (25/15)

15 Burpee double Dumbell/Kettlebell Deadlifts (22.5/17.5 or 24/16)
15 Weight Plate overhead lunges (25/15)

9 Burpee double Dumbell/Kettlebell Deadlifts (22.5/17.5 or 24/16)
9 Weight Plate overhead lunges (25/15)

Recovery 200m jog OR 100m walk between rounds

Scales/substitutes/adaptions

Burpees deadlifts: regular burpees (take out the DL); Burpee single kb/dB DL (sumo stance); Double KB/DB DL and depending on ability add a sit up/squat/push up

Burpees - several things we can do... talk to or message the coach before. Some Ideas include (but not limited too..) squat step up; rolling burpees; squat+weighted sit up;

Weight Plate Overhead Lunges:

Reverse lunges; unweighted lunges; goblet lunges; air squats; goblet squats;

Recovery walk/jog: shorten the distance; jog 100m/walk 100m (or substitute distance based on ability i.e. walk 100m/jog 100m; jog 50m walk 100m, etc...)

Deadlift 5rm, no belt
+
2 rounds:
Bulgarian split squat x8/8
Shoulder press x8
Double KB front rack Wall sit 30sec
Hollow hold 30sec
Sorenson hold 30sec

Emom 20:

Odd: row
Even: 8-15 ring push-up

Rest 5

Emom 20:

Odd: ski
Even: 10-15 pull-up

4 x max strict pull-ups
3 min rest between

1 RM Back squat - 140 lbs

then

5 wall balls (15)
5 push ups
5 supermans

AMRAP 8

Build up to a heavy, but fast complex of:
Push press + Jerk + Jerk BTN

Front squats:
5x60%
5x65%
2x5x70%