1 Mile time trial

150 min
Warm up for 20 min

1.HSW
- 15 m

2.BMU
- 10x1

3.BCTB
- Drills
- BFLY x 30
- BCTB x 25 (singles)

4.Strength
A. FS
- 5x5x60 kg

B. DL
- 4x10x70 kg

C. 3 sets:
8 strict pull up
10 shoulder press - 25 25 25 kg

D. 3 sets:
12 DB prone row - 25 25 25 lbs
8-12 DB bench press - 8x25 10x25 12x25 lbs

5 Rounds for time:
15 Cleans #115
10 OHS #115
5 Weighted Pullups #53

21-15-9
Air Squats
Push Ups

4 x 6-8 Reps BackSquat

For Time:
50 DU (2:1 Singles)
21 KB Swings (1.5pd / 1.0 pd)
21 Pullups

Buyout: 100 situps, Tabata style (20sec on / 10sec rest)

45 sec work 15 sec rest
Min 1 pull ups and pushups
Min 2 hang grip from bar
Min 3 burpees
Min 4 HSH
Min 5 AB
Min 6 KBS 16 kg
Min 7 DB press sitting down 2x15kg

Backsquat 4x6 (135, 185, 225 (got 4), 225 (got 3))

Backsquat 1x15 (135)

WOD

3 rounds of:
50 Double-unders
21 KB swings (40lbs)
12 Pullups

2 Squat snatch

Front Squats
5 Sets of 5 reps at Monday's ending weight - #10. #105 - 5 sets

Push Jerk
5 Sets of 5 reps at 11-5-12 weight +#5. #100 - 5 sets PR

“E-Brake”
3 Rounds For Time:
400 Meter Run
20 Dumbbell Snatches (50/35)
20/15 Calorie Bike