6.2 mi = 1:02

2RM Power Clean (got up to 83#)

30sec AMRAP Power Clean (use a moderate load- used a 63# bar)
Rest 90sec
3 Rounds
+
8-12-18
Front Squat (115/75lbs, used a 63# bar)
Hand Release Pushup
Box Jump (used 45# plates x4)
Finished in 7:08

"Angie"
100 pull-ups
100 push-ups
100 sit-ups
100 air squats

blue band. 25:52

Angie
100 pull-ups
100 push-ups
100 sit-ups
100 air squats

blue band. 25:52

15 reps of:

Wallball (20 lbs)
SDHP (75 lbs)
Push-ups
Box jumps (24 inch)
Kettlebell (45 lbs)
Mountain Climbers
Burpees
Sit-ups
Push press (75 lbs)
Overhead squat (75 lbs)

run 1.5 miles (treadmill)
50 push ups

6 Min Clock

Row 500 M
100 Lateral cone jumps
Max rep C&J

9 Reps @ 115#

5 rounds for time:

400 M Run
30 Box Jumps 24"
30 Wall Balls 20#

20 Rep Max

Ran the trail,

Then sprints x8 - short 30m or so bursts with a walk back.

finished back to the park, 5x6 overhand pullups

and ran the full trail down and back once more