7 to 1

bear complex (135/95)
bear crawl

tough tough tough, bear crawls were the worst

Thuis 17:30

High-bar Back Squat Technique
Knees first
5x3x60kg

Clean + Jerk + Jerk
2x2x40
2x2x50
4x2x60

"DT"
12 Deadlift
9 Hang Clean
6 Push Jerks
11:29 / grip fail op hang cleans

Kettlebell swings
50 @ 24kg

Shrugs
3x10x70kg

For Time
100 Squats
100 Situps
100 Push-ups
100 Pull-ups

Pre-WOD: 5 X 5 Front Squats 115#

3RFT
400 Meter Run
21 Dumbbell Squat Cleans (25#)
12 Pull Ups

Run 1:00 rest 1:00
Run :50 rest 1:00
...
Run :10

Great run at park off Douglas and Barton. 1st round was the worst. RPE: 18

25 min Team WOD

1 person runs 400m

1 person does AMRAP

15 box jumps
50m bear crawl
15 V-ups
50m bear crawl

I ran at least 6 times, and we did about one round each run for probably 12 rounds.

For time:

25 Walking lunge steps
20 Pull up's
50 Box jumps 20"
20 DU
25 Ring dips
20 Knees to elbows
30 KB swing #44
30 Sit-up's
20 Hang squat cleans, 30 pound dumbbells
25 Straight leg DL #75
30 Wall ball shots #20

For time:

2000m row
20 pushups
20 lb swings (24 kg)
1000m row
10 pushups
10 lb swings
500m row
5 pullups
5 burpees

15 Chest to bar
20 burpees
15 SDHP 95lbs

2 min bike
1 min ski
120s rest