Max Reps non-stop
Pull ups (strict) - 8
Push ups (Hand release) - 40

Max Reps in 3mins
Air squat - 127
Burpees - 31

5 x 2 push press (70)

100 m Xplosled
250 jump rope singles
100 lunges
100 sit ups

Run 5k for time

26:30

3-3-3-3-3 power clean - max 80 lbs

then…

12 deadlifts (115/85)
9 hanging power cleans
6 push press

4 rounds

10 rounds for speed:
5 box jump 30"
35m shutle sprint
30sec rest

1min Plack
20reps weighted sit up 10kg
1min Plack
20reps weighted sit up 10kg
1min Plack

20reps weighted sit up 10kg

20reps Russian twist 10kg
20reps K2E
20reps Russian twist 10kg
20reps K2E

2 rounds for time:
- 100 Weighted Bycicles.
- 90 Weighted flutter kicks.
- 80 Russian twists.
- 70 Circles with both legs (35 each side).
- 60 Plank hold with elbows on the ground.
- 50 Toe touches.
- 40 1 leg lift (20 each leg).
- 30 sec L-sit on the ground.
- 20 V-ups.
- 10 Strict toes to bar.

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Max pushups cashout

• Muscle up practice

Overhead Squat
2-2-2-2

Nancy
5 rounds
400 meter run (stoplight)
Overhead Squat x 15 (95/65)

Pre WOD:
5x2 Thrusters - 65#

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WOD:
20 min AMRAP
-5 Thrusters (115/75)
-10 Pullups
-100m Sprint