KB swings/Burpees
KB: 25,24,23,22,21 etc.
Burpees, 1,2,3,4,5, etc.
Guessing on the time but I think that is close...it was over the cap but did finish.

5 Rounds for Time:
- 200m Run
- 10 Tire Flips
- 20 Dumbbell Push Press @ 35#/20#

Warmup:
Jog 400m, then
3 Rounds:
- 5 Pullups
- 10 Pushups
- 15 squats

Skill:
15 minutes to work on jump ropes (singles AND double unders)

Skill:
Bear Complex:
5 Rounds of 7 sets of:
1 Power Clean.
1 Front Squat.
1 Push Press.
1 Back Squat.
1 Push Press
No se puede dejar la barra y hay que incrementar el peso en cada ronda.
Hice Squat clean en vez de Power clean y Front Squat. 30, 35, 40, 45 y 50kg

WOD:
in 4 min.: run 400m and max reps burpees (hice 26, me fundieron todos)
rest 2 min.
in 3 min.: Max Thruster 60/40kg (hice 15 con 50kg, me los fundi a todos)

400m Run
25 Toes to Bar (50 Knee Raise)
200m Run with 40lb sand bag
25 Front Squat (65 Pounds)
200m Run with 40lb sand bag
25 HSPU (40 using box)
400m Run

Baseline: Pre-SOP and box breathing, then ROM Drills.
Row 1,000m then complete 30-20-10 reps of KB hang clean to squat (35#/24#), sit ups.
Time: 13:22

Work Capacity: “Omar”. Complete the following for time:
10x thrusters (95#/65#)
15x bar facing burpees
20x thrusters (95#/65#)
25x bar facing burpees
30x thrusters (95#/65#)
35x bar facing burpees
Time: 06:30, 65# barbell

4.1k (2.55 miles) = 22.37 min

7 x 1 Snatch + 3 BTN Push Press
1x135 4x155 2x175

Smolov 1|1
6x6 HBBS @285#

600m run warm up
15 minutes stepmill intervals

100 OH Walking Lunges (held pvc pipe overhead in external rotation)

Snatch Assistance:
OH Squat 5x5 / 45-45-45-55-55lbs
Pressing Snatch Balance 3x5/ 65lbs

Snatch Variation:
Single Arm Dumbbell Snatch
1x10 (15lbs)
1x8 (20lbs)
1x6 (25lbs)
1x4 (30lbs

3 Rounds:
Inverted Row 10x
Diamond Pushups 10x

Wide Stance Sumo Squat 5x5 @ 135lbs
Good Morning 3x10 @ 65lbs superset with 20 Lunge Jumps
Lying Hamstring Curl 50x
Reverse Hyperextension 3x10

6x100m sprint
30 secs rest between

3 mins rest

4x30 sec hollow rock holds (20 sec rest)
3x30 second elbow to hand plank (20 sec rest)
2x50 weighted sit ups (20 sec rest)
2x25 banded reverse crunch (20 sec rest)

2 mins rest
500m row/ 1 min rest
250m row/ 30 sec rest
125m row/ 15 sec rest
75m row

7 deadlifts
33 Burpees
21 double unders
14 each leg lunges

3 rounds