16 Rounds 

100M sprint
10 DU

Strength/Power.
5 Power Clean @ 80%
Rest 2 min.
10 Power Clean @ 70%
Rest 2 min.
15 Power Clean @ 60%
Note time and weight for each set. Base percentage on last Monday’s 1RM Clean + Jerk (below). If you missed Monday, go off your last known 1RM Clean.
Met-Con.
500m Row
20 Handstand Push-Ups
Note time and Rest 2 mins., then
4 Rounds:
10 Ring Dips
40 Double Unders

155(:14) - 135(:28) - 115 (:53)
3:46
13:17

12 Min AMRAP
- 100' Burpee Broad Jump
- 100' Walking Lunge w/ overhead plate carry (25 lbs)

Finished about 4 lunges shy of 4 rounds

Did some pull-up work prior.

WOD:
for time:
40 x Overhead lunges (20/15)
40 x HRPU's
40 x Box jumps (24/20)
40 x Sit ups
40 x Air squats
40 x Sit ups
40 x Box jumps (24/20)
40 x HRPU's
40 x Overhead lunges (20/15)

1 mile run
50 AIR squats
25 PUs

On the minute, 15 min:

• 1 pushup
• 1 sit up
• 1 air squat

30m (up to first major break)

Quick bike ride

Fantastic class

Back squat 3 x 5 reps
255-255-255

Bench press 205 pounds
4-3-3 reps

Deadlift 1 x 5 reps
275

Pull-ups
2-3 unassisted