Warm up
200m run
Hip mobility stuff
Skill work Thrusters

WOD: (45# RX)
400m run
21 DB Thrusters (25#)
21 Pull-ups
400m run
15 DB Thrusters
15 Pull-ups
400m run
9 DB Thrusters
9 Pull-ups

"Mary"

As many rounds in 20 minutes of:

5 Handstand push-ups
10 One legged squats
15 Pull-ups

10x120#
5x160#
4x170#
4x180#
4x195#
4x205#

5 Rounds for time of:
15 DB Thrusters (45#)
30 Sit-ups

21-15-9
Deadlift #225/155
HSPU

1 Every min for 5 minutes / 5 minute rest/ 1 every min for 5 minutes

65

85

AM: 50 min
Warm up for 15 min
1.Rowing intervals
A. 7x1 min/30 s. @ 1:57-1:58/500 m
- Avg. pace: 1.57.9

Rest 1 min

B. 7x1 min/30 s. @ 1:54-1:56/500 m
- Avg. pace: 1.56.1
- HR 169/186
Cool down for 10 min

PM: 120 min
Warm up + COS 20 min

1.BCTB
- BFLY 3x10
- KS+BCTB 4x5
- BCTB + hollow 8x1
- BCTB + BFLY 2x1

2.Strict HSPU strength
A. Bottom of Box pike HSPU hold 4 x Max effort
- 6 5 4 4 s.
- 19 s.

B. Lift off + Pike push up 3 x Tough effort
- 10 9 8

C. DB Z-press 3x8-10
- 10x25 8x25 8x25 lbs

3.Back squat
A. 4x8 @ Slightly heavier than last week

4.Prone hamstring curls
- 3x15
- 15x5 10x10 10x10 kg

5.Banded march
- not done

30 Snatches 60/40
@ 40kg

1-1-1-1-1-1-1 weighted pushups
15-25-35-45-55-65 (fail)-60-65

15 x 190# Back Squat