Single Leg RDL 3×5 ea Leg “AHAP” - 95#
Bulgarian Split Squat 3×5 ea Leg
Then:
12 minute AMRAP
3 Clean Grip Deadlift at 110% of your 1 rep Clean - 155
6 K2E - subbed 9 GHDs
9 Supine Ring Row - subbed 9 pushups

2 min:
-run 200m
-with remaining time, AMRAP deadlift (135/95)
Rest 1 minute
2 min:
-run 200m
-with remaining time, AMRAP front squat (135/95)
Rest 1 minute
2 min:
-run 200m
-with remaining time, AMRAP shoulder-to-overhead (135/95)

===================================
Deadlift: 14 @ 95 # (Rx)
Front Squat: 9 @ 55#
Push Jerk: 9 @ 50#

Pre-WOD: 5X3 Push Press

For Time:
-200 Meter Run
10-8-6-4-2 Push Press
(run before each set)

Post WOD:
-30 T2B
-10 Muscle ups or (20 Strict Pull Ups & 20 strict Ring Dips)

For time

Run 2800m

Did Yasso 800's on Montour trail tonight.
10x800m @ goal marathon time, so if you wanna run a 4:00:00 marathon run 4 minute 800's. Rest after each 800m for the same amount of time it took to run previous 800m.

1/2 mile warm-up
1: 3:42.2
2: 3:39.0
3: 3:39.6
4: 3:39.4
5: 3:35.2
6: 3:40.3
7: 3:37.9
8: 3:31.6
9: 3:33.1
10: 3:30.2

Held each rest period between a 9:45 to 10:00 avg pace to keep rest periods somewhat consistent. Cooled down with 1/4 mile. Ran total of 9 miles.

SWOD: Back Squat
Determine your 1RM

Alternate Skill Transfer: Snatch Balance Click HERE for demo
Stay light/moderate

CWOD: "Nicole"
AMRAP 20 min
400 M Run - 6x
Max rep Pull ups** 10--5-10-5-7
**NOTE # of pull ups each round

3RFT
50 Squats
7 Muscle Ups
10 Hang Power Cleans

21-15-9:

• Thrusters
• Pullups

2 min:
-run 200m
-with remaining time, AMRAP deadlift (135/95)
Rest 1 minute
2 min:
-run 200m
-with remaining time, AMRAP front squat (135/95)
Rest 1 minute
2 min:
-run 200m
-with remaining time, AMRAP shoulder-to-overhead (135/95)

===================================
Deadlift: 42
Front Squat: 14
Push Jerk: 17

SDHP- SumoDeadliftHighPull (44# kettlebell)-Pushups

100-50
90-45
80-40
70-35
60-30
50-25
40-20
30-15
20-10
10-5