Sprint Intervals:

60m (rolling start, 2 min rest) - 4 x 60m - 8.43, 7.94, 7.47, 7.50
150m (rolling start, 5 min rest) - 3 x 150m - 20.83, 20.40, 20.40
100m (rolling start, 5 min rest) - 2 x 100m - 12.87, 13.09

3x5 front squat 115:120/125
1x20 back squat 95lb

1min row (260m)
10 snatch balance 45lb
15 box jumps
30 toes to bar
15 box jumps
10 snatch balance 45lb
1min row (260m)

10x1 C&J - worked up to 205

then,

15-12-9-6-3
Pull Up (On Rings)
Dips
Farmer's Carry in between - 70#'s

Five Rounds of:
:30 Rowing, record avg 500/split time.
1:30 rest
:30 Abmat Sit Ups, record reps
1:30 rest
—————————————————————————————————————————————————–

Round One:     1:58/18
Round Two:    1:59.5/18
Round Three: 1:57.9/18
Round Four:   1:59/18
Round Five     1:58/18

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Scaled 115 hang cleans
Jumping bar dips

3x5 deadlift 125/145/175 for 4
Then 10-7-4 at 125lb

5 rounds
-10 alternating DB snatch 30lb
-10 burpees
-200m run
-rest walk back

Shoulder Press 1-1-1-1-1 Reps
Push Press 3-3-3-3-3 Reps
Push Jerk 5-5-5-5-5 Reps

SP: 115/135/140/140/140
PP: 135/145/150/150/145
PJ: 135/135/135/140/135

Metcon 1:

15 Burpee Buy In then: 30 WBs (20lbs), 100m sprint, 30 WBs, 200m Sprint, 30 WBs, 100m Sprint then 15 Burpee Cash Out

Time - 10:23

Metcon 2:

EMOM: H Cleans (180lbs), 1,2,3,4,5,6...... until failure

Result - completed 7 Rnds (1,2,3,4,5,6,7)