5 rounds of
500m rowing
15 Bench Press 135lb

(hice la primera ronda 1:30seg de remo y 160m, las siguientes fui a hacer 160m.
En press de banca hice con 45kg)

Strength
Back Squat
10 @ 50%
5 @ 75%
AMRAP @ 85%
didn't note score

then

Three rounds for time of:

100m Walking lunge
50 Squats
25 Back extensions - 2 rounds of BE & 1 round of super mans

Pause Overhead Squat – Build to 75% of your best Snatch

21-15-9 rep rounds of:

Deadlifts 225 lbs / 155 lbs
Handstand push-ups

Then

6 rounds
400m run
90 second rest
22:13

Four rounds for time of:

100m Walking lunge with a plate overhead 45 lbs / 35 lbs
30 Box jumps 24" / 20"
20 Wallballs 20 lbs / 14 lbs
10 Handstand push-ups - 2 mats

Skill:
2 min singles
2 min DU
1 min TU

-15 mins mobility
-run half mile

*4 rounds of:
-10 bicep curls (25# db)
-10 leg lifts
-5 pull ups
-25 flutter kicks
-10 push ups with dumbbells (25#)
-25 V ups
-10 strict press (25# db's)
-25 bicycles
-3 ring dips

*All movements done with 5lb ankle weights/ not for time

■5 Pull-ups
■10 Push-ups
■15 Air Squats

Yoga before dinner

Deadlifts
10-8-6-4-2-2-2 (up to 225)

21-15-9
KB Snatch(split) 53lbs
Burpees
Pull-ups

Push Press 3-3-3-3-3

85-95-105-115-125