Warm-up
Foam roll
Row 250m
25 absu
25 back extension

5 rds
10 toes to bar (knees to chest)
20 push press rx55# (45#)
30 air squats

23:47

Mobility

3 Sets of 15 unbroken Hanging Power Cleans with heaviest weight you can go unbroken. Rest as necessary between sets.

7 Rounds for Time:

7 Push Jerk 155/115
7 Chest to Bar Pull-Ups
7 Burpees

135# for the push jerks
Surprised myself by Rx-ing the CTB

WOD:
5 Rounds at each station
30 secs on 30 secs off

(Complete all 5 Rounds before moving on to the next movement)
- Deadlift
- Power Clean
- Push Jerk / Split Jerk
- Clean & Jerk

5rds, 1min each station
Burpees
KB Swings 2pd
Thrusters 95#
K2E
Row (cal)

Pre-WOD:
Find 3 Rep Max STO

WOD - 7 RFT:
- 7 Push Jerk (155#/105#)
- 7 C2B Pull-Ups
- 7 Burpees

For time:
150 Walls Balls #20

500m row
3x
5 plyo push up
7 BB bent over row
5 1 arm db sots press e/s

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Bench press

Set 1 75% x 5
Set 2 85% x 3
Set 3 95% x 1+

Strength:

Power Cleans - 5x135, 5x155, 5x185, 5x205, 5x215, 5x230

Metcon:

3 Rnds: 10 Pullups, 10 Ring Dips, 10 Cleans & Press (155lbs), 10 GHD SU

Time - 12:19

Skill
EMOM for 10 minutes: 1 Strict Weighted Handstand Pushup 10kg at Shoulder Width
(Descent slowly then pause on the bottom position for one second before pressing upwards)

Endurance
"Lactate Stacker"
6 rounds of:
40 seconds of sprinting (at 400m race pace)
20 seconds of walking

Covered about 1500m.