For Time:
800 meter run
30 cal row
25 burpees
20 clusters (115/75)

20 power snatch 35kg/25kg
20 bar over burpee

75 min

A. For 50 min:
1 min walk/2 min run
7.26 km
139/169
6.54/5.22 min/km

B. Mobility work for 25 min

If you fall, restart at the point of contact furthest from the finish.

30 db clean and alt split jerk 55lbs

Emom
10 rounds
1. Clean: 3x80kg
2. Bench press: 5x80kg
3. Rest

Happy Birthday Chris!!!

Fran

21-15-9

Thrusters 115/75#

Pull ups

Then, Grace

30 Clean and Jerks for time 115/75#

That one ruined me on my first day back...good lord. I was panting like a dog. Ouch.

KB swing 40-30-20-10 reps

For 50 min:
1 min walk / 2 min run
136/161
7 km

100 min
Warm up for 15 min
1.Gymnastics
A. Kipping pull up + butterfly pull up practice
- 4 sets

B. Every 90 s. for 5 total sets:
- 4 kip pull up + 3 bfly x 2
- 3 kip pull up + 2 bfly x 3

2.Conditioning
6 x 3 min on : 2 min off
A. 15 cal bike
5 BMU
Max reps burpee box jump over
Reps: 13 12 12 = 37

B. 15 cal bike
12 TTB
Max reps hang power clean @ 40 kg
Reps: 15 17 19 = 51
Total of 88 reps
HR 158/179

3.Strength
A. 3 sets, rest 1 min between supersets
10 x Barbell bent over row - 30 kg
8 x ring push up

B. EMOM7 - abs