easier 650 workout for 20 min
bike 20
beer

Hill and Bike
Hills - Random trail 650 cal burner (20 min)
Bike (20 min) warm up

*beer :)

hills 500 cal
brizilain butt
abs

550 tread
brizilain butt
relief

bob 66 min weight

60 crossfit sit-ups
50 kettlebell swings, 15 lbs
40 push-ups
30 squats

Not for time

1) 10-9-8-7-6-5-4-3-2-1
GHD or T2B or weighted situps
and weighted ring dips
(did GHD)

2) 7x2 Deadlift
(135, 155, 165, 175, 185, 190, 195...also went for my new PR #210!)

3)10-15 each side TGU with heavy weight

15

Strength: Power Snatch 4 x 4 @ 80% - 2*95, 2*115

WOD
21-15-9 reps each of:

Overhead Squat (155/100#): 95
Box Jump (30/24″): 24 (injury)
Toes-to-Bar

OH Strict Press
95x10x1
135x5x1
165x5x1
160x5x1
155x5x1
150x5x2
Thought I was gonna hang at 165 but then barely held 150 at the end of the 5x5!

4 Rounds
8 Bar Dips
15 Skull Crushers

Back Extensions (no hip extensions)
5 sets of 10

40 Box Jumps, 40 KB Swings, 40 Sit Ups
30 " "
20 " "
10 " "

For Time