WOD:
Team or Solo
1 round for time of:
30 handstand push ups
40 pull ups
50 kettlebell swings, 53/35
60 sit ups
70 burpees

Sunday morning run - about 5.5 miles with the running club, dog (Campbell), Ben, Erin, & Lindsay

Yoga @ 3pm

Snatch Technique Work at 5pm

5x3 Snatch Pull @ 185#
5x3 Hang Snatch Snatch @ 135#
5x4 OHS - 135# for 2 sets, and 155# for 3 sets

Strength:
3x3 Bench - 70,80,90%
(did 95, 105, 115)

WOD:
8 minutes EMOTM of:
12 hand release push ups
(/o\ ~ 6 per maybe)

Bonus:

8 minutes EMOTM of:
12 Sit-Ups
(\o/ 20 per instead)

Bench Press (BP) 3x5 #225

3 Rounds
8 Bar Dip (#35)
20 Tricep Ext (#50)
20 Back Ext

Warm up then,

200 meter track sprints with 20lb vest x4 every 1:30 on the 1:30
200 meter track sprints with 20lb vest x2 every 1:00 on the 1:00
200 meter track sprints with 20lb vest x2 every 45 sec on the 45 sec
200 meter track sprints with 20lb vest x2 every 1:15 on the 1:15

P.T. pad work: Push up's, Abdominal work, Burpees, Tri's, plank holds, Air squats.. 20lb vest

Trainees no vest, Tac staff only

4 Rounds For Time
-25 Push Press 65/45
-25 ABMAT Situps
-25 Goblet Squats 53/35

AMRAP 30

400 M Run
24 deadlift 135 lbs
24 jerk 135 lbs

4 RFT
25 GHD
50 II unders

200m Run

20 sit ups
20 squats

300m Run

20 sit ups
20 squats

400m Run

20 sit ups
20 squats

300m Run

20 sit ups
20 squats

200m Run

20 sit ups
20 squats

900m Run

Front squats 1-1-1-1-1 (45-95-105-125-failed at 145-135)

Then,

30-20-10-5

Box jump 24/20
Power clean 75/55
Front squat 75/55

23:42 RX