12min AMRAP of:
* 20 jerk 52,5/35g
* 50 DU
* 15 jerk 62,5/45kg
* 50 DU
* 10 jerk 70/50kg
* 50 DU
* 5 jerk 80/57,5kg
* 50 DU
* ME jerk 90/62,5kg

10 burpees
15m ohwl @ 20kg plate
20 sdhp @ 32kg kettlebell
25 pull ups
30 ring dips
25 pull ups
20 sdhp
15m ohwl
10 burpees

“Charlotte Checkers Shootout”

1min row(for calories)

1min push press 75/55

Rest 30sec

1min slamballs 30/20

1min KBS 1p

Rest 30sec

3 rounds

Score is total reps(and calories)

semi heavy
3x10 Back squat

and one heavy

1x5 Back squat

Hotel WOD

100 DB clusters (squat clean thrusters) w/ 5 burpess EMOM for time
first 50 w/ 22kg DB's
next 10 w/ 20 kg DB's
last 40 w/ 18 kg DB's.

Had to skip 3 rounds of burpees during WOD. Did an extra 25 after 100 clusters complete

10m Intervals - on track - rolling - 7x100m - 14.5 to 15.5 with 2 min rest

60m sprint interval - 8x60m - avg time 8.4 - awful!!!

3x5 @ 75%/80%/85%

AMRAP 5 MIN
- 20 ABS
- 20 FRONT SQUATS WITH BUMPER 45/25
1 MIN REST
AMRAP 5 MIN
- 15 PUSH-UPS
- 15 POWER SNATCH WITH BUMPER 45/25
1 MIN REST
AMRAP 5 MIN
- 10 BURPEES
- 10 THRUSTERS WITH BUMPER 45/25
400 MT RUN