12 minute AMRAP:
10 HR Push-Ups
8 T2B
6 Box Jumps
then rest 4 minutes
12 minute AMRAP:
20 Dubs/Singles
10 Sit-Ups
5 Burpees
then rest 4 minutes
12 minute AMRAP:
Row for cal

@ 9+18, 7, 206

AMRAP 15:

2 rope ascent
10 TTB
15 BJ

15' AMRAP

12 Box Jumps
8 HR Push Ups
4 Deadlift @ 75% 1RM

** 30" box
245 #

3X15 Thrusters Unbroken (45-45-45)
3X15 T2B Unbroken - subbed V-ups
3X15 Ring Dips Unbroken - subbed box dips

a) 1000m row, 10 strict pull ups, ring dips, 30 UB BJs, squats
b) C&J: up to 130#
c) DL wk 3: 4x286#
d) 1min ea: WB, SDHP, BJ, PP, row = 123 reps
e) 3x1 min burpees, 1 min rest: 14, 14, 15

STRENGTH
3RM front squat - 275#

WOD
8 Min Amrap @ 5
10 Dead Lifts @ 165#
12 Toes to bar
8 Push-ups

Rest 5 Minutes, then

5 Min Amrap @ 7
7 Push press @ 95#
5 Burpees onto 25lb plate

1 rep off ground (70s) every 20 seconds (1 second tabata) for 30 rounds: 10:30 on tabata clock
-try 80s next time or do 35 rounds
-tough workout...light-headed by end

70 min

1.Rehab, 1-2 rounds:
Straight leg monster walk 20
Single leg KB deadlift 12/s x 20 kg
Gmed. w/band 20
Plank hold, lift one hand 20 s./side
Dead bug 20
Good morning w/band 15
Bird dog 20
Side plank 35 s./side

2.Strength
A. Back squat, 4 x 10
40 50 55 55 kg

B1. Hamstring machine
8x45 7x45 7x45
B2. Abduction
12x60 10x60 10x60

C1. Reverse hyper w/ball
3x15
C2. Back extension
3x10x55 kg

Strength
15min to establish 3RM Front Squat

85, 105, 115, 120, 125(1)

WOD
20min EMOM
Odd: 2 Squat clean (185/145)
Even: 8 Pull-ups

May increase weight every 5min
85 (3 rounds), 90 (2 rounds), 95 (3 rounds), 100 (2 rounds; last round AMRAP - 4 reps). Red band.

After party:
3x20 OH Walking lunge (45/25)

Back Squat