11:52

30 KBS 32/24kg
30 Thrusters @ 45/35#
Run 800m
20 KBS 32/24kg
20 Thrusters @ 45/35#
Run 800m

WOD #1- Deadlift 3-3-3-3-3 (315)
WOD #2-
15 Min AMRAP:
-Hang Squat Cleans 115#
-HR Push-ups
-Box Jumps 24"
3-6-9-12-15-18 etc etc (until time runs out)

( I did 12+8 95#)

PT - Pistols & HSPU

20 Minutes

5 pull ups (black band)
10 pushups (knees)
15 air squats

Delete

Foam roll calves, hams, quads & it
Stretch hip flexors
Lacross ball to lower back, hips & front shoulders
Kettlebell to lats & psoas
Squat hold w band/ankle mob

Teams of 3 switching every 60 seconds for 15 minutes

Station 1: Dumbell Burpees
Station 2: Pistols (with purple band)
Station 3: AbMat Sit Ups

22 knees to elbow
26 clean and press @ 75#
*rest 2 min
22 burpees
26 back squat (from ground) @ 145#

“Chief”

3 Power cleans 135/95

6 Push ups

9 Squats

3min AMRAP with 1min rest between rounds. You start where you left off for the previous round.

5 rounds

20+2

3 Rounds for Time

8 Sqt Snatch (33#)
15 Wall Balls (12 #)
15 Thrusters (33#)
15 Sqt Cleans (33#)