Squat Clean 1 RM

1 min: 15 cal bike
2 min: 15 cal row
3 min: 16 reps wall ball
4 min: rest

Increase with 1 cal / rep every week

Pre WOD Find heaviest weight for back squat 1x20 reps: 115 lbs

5 Rounds for time:

200m run
10 plymetric push ups with 25lb flat weight
20 reps - 25 lbs Russian Twists

5 Minute Long Cycle KB Clean and Press each arm
You will perform 5 minutes of kettlebell clean and press/jerk on one arm then switch to the opposite arm at the end of 5 minutes.
*rest in rack or overhead. Pace yourself throughout. If you set bell down you owe 20 burpees on end of workout.

Then...
Every minute on the minute:
25 swings
25 (4-count) flutter kicks
13 burpees
1 minute of jump rope
5 rounds (20 total minutes)
*if you complete all reps in under the minute, use remaining time as rest before moving to next exercise.

Did 3 mi race pace run in South Park. 5mi total
Time: 46:07
Avg Pace: 9:13
RP Splits: 8:42, 8:48, 8:43

8mi taper run on Montour Trail
Time: 1:20:50
Avg Pace: 10:06

10 mile mountain bike ride in Wayne National Forrest in Ohio. Easy pace, didn't push hard at all.

One lap of the Mt Panorama circuit

Bench Press 5 RM

A) Every min on the min for 10 min...
5 Burpees
10 Sit-ups

• Then -

B) 1 mile partner oly bar carry 75lbs