A,
Skill (15 mins )
Strict Ring/Box Dip
- go through progression
- floor assisted, on box, negative,
- accumulate 30-40 quality reps

B,
Archer ring row
3x8/8 reps
90" rest between sets

Stoplight Run 400m
30 95lbs Thrusters 10 Burpee Pull-ups
Legion Run 1/2 mile
20 95lbs Thrusters 20 Burpee Pull-ups
Lantern Run 1 mile
10 95lbs Thrusters 30 Burpee Pull-ups

5 handstand pushups
10 burpees

5 rounds for time.

Modified to pike pushups w/toes up on box.

20 min amrap

25 sit ups
20 burpees
15 partner squats
10 box jumps

3 rounds
2 mile bike
15 wall balls 14 lb
20 DUs RX

then

30 KBS
30 Lunges
30 Grasshoppers
30 Jumping squats
30 HR push up
30 donkey kicks
30 T2B
30 Burpees

time 35:32

Strength
HPC 1 rep max
80 lbs

AMRAP X 15
5 DL 55 lb
5 HPC 55 lb
5 Shoulder to OH 55 lb

if you drop the bar before finishing a round 5 burpees on the spot

Rounds completed 10 + 9 reps

Death by sit up
min 1- 4
min 2- 8
min 3- 12
min 4- 16
until you cant complete a round
only got to min 6- 24 situps

AMRAP X12
5 rounds
DL-Squat clean-thruster-Push press- front squat
5 burpee box jumps

remaining time do ground to overhead for maximum reps

42 reps with 55 lbs

9.35 miles around the Riverwalk

Power Clean + Jerk

5x2 @ 205
3-4 x 1-2@225

Jerk 225 x 7-8

Clean it back from the ground

With Ken Benbow:

1000m Run
100 Wall Ball
100 Pull Up
100 Air Squat
100 KB Swing
1000m Run

29:05

run 1 mile (6.6 mph)
150 lunges
80 pushups
run 1/2 mile (6.6 mph)