3x5 deadlift 125/145/175 for 4
Then 10-7-4 at 125lb

5 rounds
-10 alternating DB snatch 30lb
-10 burpees
-200m run
-rest walk back

Shoulder Press 1-1-1-1-1 Reps
Push Press 3-3-3-3-3 Reps
Push Jerk 5-5-5-5-5 Reps

SP: 115/135/140/140/140
PP: 135/145/150/150/145
PJ: 135/135/135/140/135

Metcon 1:

15 Burpee Buy In then: 30 WBs (20lbs), 100m sprint, 30 WBs, 200m Sprint, 30 WBs, 100m Sprint then 15 Burpee Cash Out

Time - 10:23

Metcon 2:

EMOM: H Cleans (180lbs), 1,2,3,4,5,6...... until failure

Result - completed 7 Rnds (1,2,3,4,5,6,7)

With a partner (Heidi) and split work
20 pull ups
30 push ups
40 sit ups
50 air squats

1) 4x400m Rest 3 Min w 15 GHD Situps

2) Karen

3) Mobility (3 Min each)
Squat Bottom
Hamstrings
Pigeon L
Pigeon R
Squat Bottom

1) Helen

2) 250 Double Unders (5 Pullups every miss)

3) Mobility (3 Min each x2)
Thorasic
Shoulder R
Shoulder L

Strength:
3×3 Bench Press (1st Set @ 70% 1RM, 2nd @ 80%, 3rd @ 90%)

Conditioning – For Time:
50 Pull-Ups
30 Thrusters (95/65)
1 Mile Run

8x250m row
45 seconds rest between
(averaged 1:06 per 250m)

3x20 KTE
3x10 Barbell Ab Rollout
50x Banded Reverse Crunch

15 minutes treadmill run/incline
15 minutes stepmill

Sh. Circuit:
8x Fr Raise
8x V Raise
8x Lateral Raise

Superset:
Incline DB Chest Press 2x10
Pushups 2x20

60 secs spidercrawl

Superset:
Over and Back 2x6
6 Ways 2x8

60 secs spidercrawl

Hang & Swing 2x25 + 10 full ROM

60 secs spidercrawl

Superset:
Reverse Pec Deck 3x10
Banded Reverse Delt Pumps 3x20

Tabatas Bench Sprints, 4 minutes work 20:20
50x Leg Lift Arch Lower