Warm-up
Med ball cleans w/partner - 10#. 20s the switch, 8 rounds

Strength
12 min EMOM
every 2 min complete the complex:
1 deadlift + 1 hang squat clean + 1 power clean + 1 front squat
increase weight every round

WOD
18 min EMOM
min 1: 150m row
min 2: 10 wall balls (20/14)
min 3: 5 power cleans (185/135)

14#, 85#. Need to work on wall balls.

5 rounds
jog 220 yards
groucho 10 forward 10 back
20 push up
15 squat
40 flutterkick
side tri raises 8 each

knee did ok....felt like i could do more, but it was starting to talk...fuckin knee...pissing me off

5km row

Result: 00:20:09

Track & Field
4 Laps of the Infield + Dynamic Stretching (Warm-up)
8x20m Sprinting Drill (high kneesx2, B-skipx2, Straight-Leg Boundsx2, Skipsx2)
2x80m Strides
Lots of Pole Vault Takeoffs (no bend) (4-step, 6-step)
3x3 Weighted Ring Muscle-ups (5kg)
Static Stretching (Cooldown)

21 - 15 - 9 reps of:

Walking lunge
Toes to bar
Thruster (75 lbs)
Pull-up

Warm Up

3min Plank Hold (middle/right/left)

Then

2 Tabata Intervals of:

Leg Swings
Lateral Leg Swings
Small Arm Circles
Large Arm Circles
Highland Flings
Air Squats
Mountain Climbers
Split Jumps

Strength

Superset

Deadlift
3x5

Renegade Row
3x8

WOD

5k Run

5 rounds of:
400m
15x65lb overhead squat

Helen

Finnish het volgende voor tijd.

3 rondes
400m run
21 KB swings (24kg)
12 Pullups

Squat 5x5 (210 lbs)
Bench Press 3x5 (160 lbs)
Barbell Rows 5x5 (115 lbs)

150 Wall Balls for Time