Five Rounds of:
:30 Rowing, record avg 500/split time.
1:30 rest
:30 Abmat Sit Ups, record reps
1:30 rest
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Round One:     1:58/18
Round Two:    1:59.5/18
Round Three: 1:57.9/18
Round Four:   1:59/18
Round Five     1:58/18

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Scaled 115 hang cleans
Jumping bar dips

3x5 deadlift 125/145/175 for 4
Then 10-7-4 at 125lb

5 rounds
-10 alternating DB snatch 30lb
-10 burpees
-200m run
-rest walk back

Shoulder Press 1-1-1-1-1 Reps
Push Press 3-3-3-3-3 Reps
Push Jerk 5-5-5-5-5 Reps

SP: 115/135/140/140/140
PP: 135/145/150/150/145
PJ: 135/135/135/140/135

Metcon 1:

15 Burpee Buy In then: 30 WBs (20lbs), 100m sprint, 30 WBs, 200m Sprint, 30 WBs, 100m Sprint then 15 Burpee Cash Out

Time - 10:23

Metcon 2:

EMOM: H Cleans (180lbs), 1,2,3,4,5,6...... until failure

Result - completed 7 Rnds (1,2,3,4,5,6,7)

With a partner (Heidi) and split work
20 pull ups
30 push ups
40 sit ups
50 air squats

1) 4x400m Rest 3 Min w 15 GHD Situps

2) Karen

3) Mobility (3 Min each)
Squat Bottom
Hamstrings
Pigeon L
Pigeon R
Squat Bottom

1) Helen

2) 250 Double Unders (5 Pullups every miss)

3) Mobility (3 Min each x2)
Thorasic
Shoulder R
Shoulder L

Strength:
3×3 Bench Press (1st Set @ 70% 1RM, 2nd @ 80%, 3rd @ 90%)

Conditioning – For Time:
50 Pull-Ups
30 Thrusters (95/65)
1 Mile Run