Strength

Back squat 5.5.5 @ 125

Banded good mornings 3x20 @ red
Goblet lunges 3x10 @ 25

Met-con

8 min Cindy
5 pull ups (blue)
10 push-ups
15 air squats

5R + 18

0-3min
2rds
10 OHS 95#
10 C2B
3-6min
2rds
12 OHS
12 C2B
6-9min
2rds
14 OHS
14 C2B

Made it through 133 reps

Met-Con

5 RFT
4 Wall Climbs - Rx
8 Power Snatches @ 45
12 Lateral Box Jumps @ 20 in (Rx)

Time: 15:30

Strength - Max Lower
1. Sumo Deadlift - 5.5.5
Warm up: 95, 115, 135
Work Sets: 155, 155, 160

2a. Front Rack BB Lunges - 3x12 @ 85
2b. Glute-Ham BB Bridges - 3x10 @ 95

3a. Supermans 4x20
3b. Turkish Get Ups 4x4 (2e/s) @ 18

Sprint Intervals:

60m intervals - 12 x 60m - on track - rolling start - 8.00 - 8.30 - on curve - 2 min rest between reps

For time:

Row 1000 meters
10 push-ups
Row 750 meters
15 push-ups
Row 500 meters
20 push-ups
Row 250 meters
25 push-ups

Five rounds for time of:

95 pound Thruster, 5 reps
95 pound Hang power clean, 7 reps

Time 6:26

Pre-WOD
* 1 mile run

WOD - 5 rounds
* 1/2 mile run
* 20 burpees

Post-WOD
* 100 sit-ups

Open WOD 14.2
0-3min
2 rounds
10 OHS (95/65)
10 C2B pull-ups
3-6min
2 rounds
12 OHS
12 C2B
6-9min
2 rounds
14 OHS
14 C2B

RX. 38 reps.

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
95-lb. overhead squats, 10 reps
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
95-lb. overhead squats, 12 reps
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
95-lb. overhead squats, 14 reps
14 chest-to-bar pull-ups

@ 183 reps