1 Hang Squat Clean
1 Squat Clean
1 Front Squat
EMOM 6min
(Used a 63# bar)
+
1 Power Clean
2 Front Squat
3 Bar Muscle Up
10 Rounds
* Scale MU to Jumping Bar MU or double chest to bar pullups.
Used a 63# bar. Scaled Bar Muscle Up to 6 jumping Bar Muscle Up.

Jerk 1-1-1-1-1
Split jerk from the rack. Max was 103# bar.
+
Prowler work
Relay prowler pushes.

Strongman WOD: Zercher Yoke Carry: Carry yoke 400m (1.5 Body Weight). Every time you drop the yoke, you must drop and do 10 push ups on the spot.
5:07
115#
2 drops

Max yoke carry length of gym: 305#

3 big laps plus Fox Lane

For time:
75 Burpees
3 L-Pull-ups every minute on the minute

400m rudern
20 Air Squts
10 KB Samurai

AMRAP in 15 minutes of

15 75lb push press
15 75lb OHS
15 situps

Crossfit Total
15 min to find 1RM for each lift
Shoulder Press
Back Squat
Deadlift

75#, 145#, 195#.
Total = 415#

Pre-WOD
• 5k (25:22)

WOD
21-15-9
• Clean (135 lbs.)
• Dips

Post-WOD
• Sit ups (100)

Pull, squat, push, sit