Group warm up, then

3 Rounds

30 Wall balls 20/14
20 Burpees
10 Deadlifts 225/155 (MOD: 125#)

15ish

For time,

40min time cap

50 Pull ups (MOD: purple band and ring rows)
400m run
21 Thrusters 95/65 (MOD: 55#)
800m Run
21 Thrusters 95/65

400m run
50 Pull ups

4 Rounds for time;

10 Overhead squats 135/95 (MOD: 45#)
40yd Bear crawl
Run 200m
1 Rope climb- 15ft
40 Double unders

18:18

WOD initially had broad jumps, but they were overlooked.

Pre-WOD
• 1 mile run

WOD
• 50 pull-ups
• 50 push-ups
• 50 inclined sit-ups
• 50 squats

Post-WOD
• 1 mile run

Karen:
*150 wallballs for time

Skill

Kipping hspu

*Still working on holds

WOD

5 deadlifts
10 hspu (or 10 second hold plus 5 push ups)
20 double unders
*deads are heavy

*comfortably did 135lb deadlift

A. BS @ 20x1, 5x3; rest 2 min (75%)
B. 10' EMOM - Jerk x 1 (225#)
+
3RFT
30 cal row
15 KB S2OH, 1 pood/hand
10 strict CTB

A. 285
B. Complete
+ 10:00

A) EMOM x 10 min
- 3 power cleans @ 70-75%
SCORE: 225
B) EMOM x 8 min
- 1 split jerk @ 70-75% and building if able
SCORE: 215 x3, 225 x3, 245 x2
+
AD 20 sec max effort
- rest 3 min x 3
SCORE: 22, 24, 18

OHS @ 95#

From 0:00-3:00
2 rounds of:
10 OHS
10 C2B

From 3:00-6:00
2 rounds of:
12 OHS
12 C2B

From 6:00-9:00
14 OHS, 14 C2B
10 OHS

SCORE: 126 total reps

Run 800m
20 Front Rack Lunges 115#
Run 600m
50 Med ball situps 20#
Run 400m
20 Front Rack Lunges
Run 200m
50 Hollow Rock

Bench
15-10-ARMAP
135, 155, 185x7