5 RFT
400m run
15 OHS (95/65#)

Mobilty:
lats/glutes

Dynamic: leg swings/hip circles/ hamstring strectch

Warm up-
3x 100 m run
walk out into 8 push ups/5 plank ups
16 lunges
Deadlift/power clean mvt review pvc warm up
Strength:
5x5 deadlifts
10 ring rows
WOD: Amrap 10 min
8 Power cleans
10 bar hops (over and back is one)

For time:

25 Burpees
25 Thrusters #75
50 DU
50 KB #53
50 Sit ups
25 CTB pull ups
25 Push ups

21-15-9
205# deadlift
mod hspu

3 RFT:
8 Deads, 335/235 - scaled to 275
8 Elevated HSPU - scaled to regular

4:33

At the 10 minute mark, complete:
3 RFT:
6 Squat Cleans, 225, 155 - scaled to 185
6 Elevate HSPU - scaled to regular

8:25

At the 20 minute mark, complete:
3RFT:
4 Hang Squat Clean Thrusters (135, 95) - scaled to 115
4 Elevated HSPU - scaled to regular

5:07

Even scaled - this was really hard. Many thanks to Jason & Tracy for hanging around with me on this one.

7 RFT
20 Sit-up
10 Med ball toss up (14)
5 Push up

5 RFT
400m run
15 OHS (95/65#)

WOD - For Time:
- 1000m Row or 1200m Run (I ran)
- 80 Air Squats
- 60 Sit Ups
- 40 Push Ups
- 20 Pull Ups

Team WOD

4 Rounds
Row 200M then initiate switch
Pullups on Rings (143)
Burpees (247)
Dips (140)

Record time and total count of all reps combined.

Team Members (JR, Renee, Nicole, Wendy)

Back Squat
12x2 @ 185#

Deadlift
12x2 @ 385#

Max rep muscle up in 2min
6 full