Strength
Deadlift
5-5-5-5-5

365

WOD
“Annie”
50-40-30-20-10
Double Unders
Sit-ups

L2- 25,20,15,10,5 Double Unders

Did L2

9:00?

6x5 @ 275 Squats

Rowing Intervals - 30:30 for 12-14 rounds

Waved from 145m-165, and went back down and climbed back up

OTM Cleans - 15 minutes
Power Clean from 135-185-205-185

AirDyne to Hell with Geoff - 14ish minutes

6x5 Ring Pullups

6x2 @ 275 squats
2000m Row - 8:00
2 minutes of L Sits and Ring hangs each

4 Rounds For Time:

3 Hang Power Cleans
12 Toes to Bar
3 Hang Squat Cleans
200m Run

Warm Up: 400m run, 30-20-30 DL, OHS, BS with bar

45 min AMRAP (155/105) (MOD: 60#)

3 DL
3 CL
3 FSQ
3 PJ
3 BSQ

18 + 3

Dropped in for a workout while traveling. Super nice people. Ridiculously difficult workout. I took many breaks and felt like I was going to pass out through most of it.

Back squat 3 RM

Warm up(8)
2rds
20 mclimbers
20 heels to rear

Mobility(4)
1:00 min samson

Fittrain Intervals(10)
c/o Alchemy 365
A10:
1-2-3-4-5-6-7-8-9-10 reps:
Push-Ups
Kneeling Press

…then…

40 Jump and Touch

Finisher
1:00 min chest opener
1:00 min quad stretch

skill
3x10 unbroken T2B (30s)

endurance
4x120m swimming intervals

5 Rounds for load and total working time:

Back Squat x 5
Box Jump Step Down (30+/24+) x 5
Row x 250m

WOD: working time 9:34 (total 17.34), 135, 30″