Pre-WOD
1RM Power Clean (240)

For Time
50 Hang Power Cleans (95/65#)
40 Box Jumps (24/20")
30 Burpees
20 Sumo Dead Lift High Pulls (95/65#)
10 Wall Climbs

5 rounds for max reps
1. Row
2. Burpee
3. DB snatch
4. Alternate v-up
5. Air squat
6. Rest

EMOM
Box over burbee
Wall ball
DU
Sit Up
Rest

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(14)
On the minute for 14 minutes complete:
5 burpees
5 dumbbell/sandbag/barbell/clusters(choose weight)
cluster=hang squat clean plus thruster

Finisher
50 in and outs
1:00 bf stretch

In 15 min
5 rounds
500m row
Amrap unbroken wall balls
15min time cap
6min rest
In 15 min
5 rounds
6x 10m shuttle run
Amrap unbroken push ups

Score is worst set unbroken Wall balls + worst set unbroken push ups

Run 3. 38 miles - UTD loop

Man, this sucked. It was my first time running in a pretty long time and I did 3.38 miles in 38:21. Gross. I ran for at least the first 10 minutes (first mile + a little more) the I alternated between running and walking. Gotta get back into running!

for time
30-25-20-15-10
kb swing 24kg
hpc 35kg
V-Ups

Deadlift 5 x 5

EMOM 8

2 x Tempaus 73%

Tempausveto (2 sek stoppi 5cm irtilattiasta)

5x2x85%, 5x3x90%

Stopilla takakyykky

5x2x68%, 5x3x73%

Lisät:

3 x 10+10 Yhden jalan maastaveto
3 x max jalannosto riipunnassa

Tempaus 6x1x60%

Raakarive + työntö 6 x (1+1)x60%

Deadbugs 3 x 20