Strength/Skill
10min to work on the movement of your choice-Overhead Squat using PVC pipe. Worked on opening up my shoulders and full depth squat.

WOD
"McFlurry" for time:

400m run
21 power cleans (95#/65#)
21 thrusters (95#/65#)
21 pull-ups
400m run
15 power cleans

15 thrusters
15 pull-ups
400m run
9 power cleans
9 thrusters
9 pull-ups
400m run

Run 1 Mile

15 Min AMRAP

10 Squat (Full Vest)
5 Pushups (Full Vest)
10 Double Unders
20 Situps

6 Rounds Completed

EMOTM 15 Mins

1 Sandbag C&J
3 Dips

EMOTM for 20 mins

5 Pullups
1 Handstand Pushup (as low as can go)

Three rounds for time of:
Elevated pushups on barbell 15 reps
25 Good Mornings with 15lb plate
Run 800 meters

Hiking

Warm up-
3x 100 m run
walk out into 8 push ups/5 plank ups
16 lunges

Strength:
5x5 deadlifts
Squat therapy

30-20-10 reps for time of:
pushups
sumo deadlift high pull, 24 kg (16 kg)
wall ball shots, 20 lbs (14 lbs)
situps

run/ row warm ups
with get ups in middle

Amandas: Double unders and GHD practice!!!

5x5 heavy push press

For time:

800meter run/row
20 toes 2 bar
30 KB swings
40 lunges. total
20 ring push ups
10 goblet squats
250 meter row

AMRAP 12

20 Swing @24kg

40 Double Under

5 rounds + 1 swing

15 Minute AMRAP

10 OHS #95/65
20 Sit ups
30 DU

7 rounds + 3 Reps