Approx 5k pack walk (15kg)

Pre-WOD:
3 Position Snatch
-Floor
-Hang
-High Hang

WOD - 5 Rounds for time (15 Minute Cap):
-10 Power Snatches (#95/65)
-10 Over Head Squats
-10 Burpees (jump laterally over bar bell)

Post:
3 X 1 minute weighted planks

Pre-WOD:
7 X 2 Back Squat

WOD - Teams of Two For Time :

-100 Dead Lifts (#135/95)
---80 Hang Power Cleans
---60 Front Squats
---40 Jerks
---20 Thrusters

14.4 elements

row 60 calories
50 ttb

crossfit open 14.4

amrap in 14
60 calorie row
50 ttb
40 wall ball, 20#
30 cleans, 135#
20 muscles ups

185 (5 muscle ups)

scheduled workout, took day off.

Franklin hill 1,2,3

Pre-WOD
-15 minutes of Turkish Get Ups (Heavy)

WOD - 3 Rounds For Time:
-400 Meter Run
--21 Kettle Bell Swings (#53/35)
--12 Pull Ups

Post:
Tabata Sit Ups

yoga Imported.

Pre-WOD:
5 X 2 Strict Press

WOD - 10 minutes EMOM*:
-10 Medicine Ball Squat Cleans (#20/14)
-10 Burpees

*Adjust your number of reps for the next round according to the number of burpees you completed in the previous round.

*Score is based on your lowest number of reps of burpees in a round.

Post
3 X 10 GHD Sit Ups

100m breatstroke
50 squats
250m swim just legs
50 push-ups
250m swim just arms
100 flutter kicks
250m breast stroke