Run 5K for time

Run 5K for time

3 rounds - 1 min per exercise/partner, 1 min rest between rounds

Dumbbell snatch 25lbs - 1 r, 1 l, 1 r, 1 l, etc: 19, 21, 24

T2B MOD K2E: 13, 15, 18

Box Jumps 20": 18, 21, 22

Slamballs 20lbs: 21, 25, 31

Row - cals: 10, 15, 16

Total reps: 289 (Donna really pushed me and I ended up two reps shy of her total)

1 rep max Deadlift (previous PR was 245)

135x5, 155x3, 175x1, 205x1, 225x1, 245x1, 250x1, 255x1: 255 is new Deadlift PR

3 rounds - 3 mins rest between rounds
Row 500m

Row times - 2:02, 2:00, 1:57

Practice the Overhead squat for 15 minutes.
Workout
Complete 1 round of the following as fast as you can:
1. Sit-up 14 Reps
2. Clean 15 Reps with 35 Kgs / 75 lbs
3. Sit-up 14 Reps
4. Clean 12 Reps with 35 Kgs / 75 lbs
5. Sit-up 14 Reps
6. Clean 9 Reps with 35 Kgs / 75 lbs
7. Sit-up 14 Reps
8. Clean 6 Reps with 35 Kgs / 75 lbs
9. Sit-up 14 Reps
10. Clean 3 Reps with 35 Kgs / 75 lbs

Squat clean is required.

14 mile mountain bike
2000 vertical feet

Sugar Pine Mountain in Silverwood Lake.

65# Thrusters/ Pull-ups

3 Thrusters
3 Pull-ups
6 Thrusters
6 Pull-ups

so on and so forth

1.) Max reps: Ring MU
2.) 40%, 35%, 30%
Rest 90s. btw sets

For 12 minutes EMOM:
5 front squat 60 kg
10 split jumps

AM
Track & Field
6 Laps of the Infield (with 80m backward runs) + Dynamic Stretching (Warm-up)
10x15m Sprinting Drill with a flying start (10m + 5m fast) (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipx2, running B-skipx2)
3xFalling Starts (10m medium + 5m fast)
4x10m Run + 5m Sprint (with a flying start)
1 Lap of the Infield + Foam Rolling (Cooldown)