5 Rounds for time:
200 m Sprint
20 x Squats

Post time!

3..2..1..GO!

20 min AMRAP

10 BWDL

15 Wallball 20/14

200m Run

7 Rds + 1DL......... It was F'in hot outside.

6.69 Miles

Katy Trail run - loved the shade and more scenic too.

Averaged 8:17 - would have liked closer to 8 minute splits

Push Press
3 reps with 1 minute rest, 10 rounds

Warmup

5x45
3x65
3x95

3x95, 10 rounds

HS Holds with assistance

Run 1 Mile: 8:40

3 rounds for time of
50 thrusters (45lbs)
35 pullups (ring rows)

5 Rounds
- 15 Tire Flips (~250-300#)
- 20 Sledge Hammer (16#)
- 20 Double Kettle Bell Snatch
- 20 Jumping Pull up to Walkout Alt Push Up

30-25-20-15-10-5
GHD Sit-ups
GHD Back extensions
Knees to Elbows

200m run after EVERY round.

Strength:
Weighted Ring Dips 5-5-5-5-5
35-55-55-55-55

Met-Con:
3 Rounds for Time
20 KB Clean & Jerk – 10 each arm (70#)
20 Box Jumps (24")
20 GHD Sit-Ups

The following to be done with a partner

200m Broad Jump Burpee (Each partner taking turns)

200m Run/Walk carrying your partner(switching off when needed)

100 Slam Balls 20 LBS

100 Push-ups

100 Box jumps

The 100's to be done in any number combination by either partner. Melyssa carried me piggyback nearly all the way and had super fast box jumps

Melyssa was my partner and she did awesome.

Strength:
Jerks 3-3-3-3-3
135-155-165-185-205(f)

Met-Con:
150 Tire Flips