Metcon:

1 Rnd: 500m Row, 100 DUs, 400r, 80, 300r, 60, 200r, 40, 100r, 20

Time - 14:32

played paddle tennis
walked a lot

10m AMRAP--5 pull, 10 push, 15 squat
5 rds total

10m of abs and curls without breaks

15min to find 1RM for Deadlift
PR'd w/ 495#

"the Cinco" scaled
3rds
5 DL (70% of 1RM) 345#
5 Pistols, each leg, not alternating
Then...
50ft handstand walk

Pause Back Squat- 6,6,6,6+ @ 65%

225, 235, 245, 255 (4+1 little help)

Row Relays- Three teams:
each member rows 250m four times while the other team members hold
plank, penalty for knees, chest or heels on the ground= rower does 10
burpees immediately after coming off rower and before next person is
allowed to rowtheir 250m

7:14 with Brad Cox

10' to find - 1 RM Press Strict

EMOM 12 min

3 Hang Power Clean + 1 Push Jerk

1 mile time trial at track

6 pm Muay Thai class
7 pm Combat Conditioning class - kettle bell

10 rounds of:

1 clean and jerk (125)
5 pull-up
10 push-up
15 squat

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