4 miles + 4 hill repeats

Metcon 1:

6000M Row - Time: 24:45

Metcon 2:

1-10, 2-9, 3-8, 4-7, 5-6, 6-5, 7-4, 8-3.....Hang Cleans, Pushups

Time - 12:30

21-15-9
95lb Thrusters
Pull-Ups

7 Rounds for time

7 handstand push ups
7 Thrusters 61/43kg
7 Knees to Elbows
7 Deadlift 111/77kg
7 Burpees
7 Kettlebells Swing 24/16kg
7 Pull Ups

For time:

50 Back squats (135 / 95 lbs)
40 Pull-ups
30 Shoulder-to-overhead (135 / 95 lbs)
50 Front squats (85 / 65 lbs)
40 Pull-ups
30 Shoulder-to-overhead (85 / 65 lbs)
50 Overhead squats (65 / 45 lbs)
40 Pull-ups
30 Shoulder-to-overhead (65 / 45 lbs)

Las 50 Malditas

For time sin limite:

50 Box jumps 24 (inch box)
50 Jumping pull-ups
50 Kettlebell swings 16kg
Walking Lunge 50 steps
50 Knees to elbows
50 Push press 20kg
50 Back extensions or 50 Good Mornings 20kg
50 Wall ball shots (9kg ball)
50 Burpees
50 Double unders

Strength: 10 min. find max:
1 power clean
1 front squat
1 s2o
1 hang power clean
1 front squat
1 s2o
(hice 70kg max, se hace todo junto sin dejar la barra caer al suelo.)
WOD:
AMRAP 12
12 v-up/sit-up (hice v-up)
9 squat jump over bar
6 hang power clean 60kg
3 s2o 60kg
(hice 6 rondas)

Team of 3 - divide work as needed. One working at a time.

Everyone 100m overhead walking lunge (35 and 25lb)

then

100 Thrusters - 65
90 Box Jump
80 Ring push up
70 Power clean
60 Push press
50 Kettlebell swing
40 Pull up
30 Lateral ball throw
20 Pistol
10 Hand stand push up

131113:
WL: 15 min to work to a heavy single Low Hang Clean + Jerk
Conditioning: 15 min AMRAP of
-500m row or 50 KBS (24/16kg)
-25 Jumping Squats @ 45#
-15 Pull-ups (GB)

Completed 2+10

131112: 4 rounds for total T2B of
-In 2:30 complete 400m run or row, then ME T2B in remaining time
-Rest 1:00

HLR***