warm-up 4 rounds
20 push-ups
10 lunges
15 hamstring curl on stability ball

then

100 dips
70 single leg KB deadlifts.

3×5 Back Squat
145lbs
then,
4x 400m run
1:40, 1:35, 1:26, 1:34
-rest as needed between

Workout 13.4

7 minute AMRAP of (#135/95):
- 3 Clean and jerk
- 3 Toes-to-bar
- 6 Clean and jerk
- 6 Toes-to-bar
- 9 Clean and jerk
- 9 Toes-to-bar
- 12 Clean and jerk
- 12 Toes-to-bar
- 15 Clean and jerk
- 15 Toes-to-bar
- 18 Clean and jerk
- 18 Toes-to-bar...
etc...

I used #75. Completed 12 rounds + 1 C&J and used the GHD

6 RFT

5 Push ups
10 Overhead Squats @ 55lb
15 Alternating Single Arm KB Swings @ 45lb
20 Double Unders

4 Rounds:
4 Handstand Pushups
10 Ring Dips
400m Run

6 RFT

5 Hand Release Push Ups
10 Overhead Squat @ 55lbs
15 Alternating KB Swings @ 45lbs
20 Double Unders

3-4 mile steady state run.

Active stretching or Yoga.

5 RFT

20 GHD sit ups
10 pull ups (mod. 2 sml org bands)
24 mnt. climber sit ups
10 burpies

31:29:2

400 m run
21/15/9
Pushups then squats
400 m run

5 Minutes of Parasympathetic Breathing