5rds:

20 cal AB
20 pull-up
20 row
20 push-up
20 cal ski
20 pistol squat

Rest 3min btw rds.

25-15-10-5
Floor Press @2x25/20kg DB
banded curl
TC: 15'

"Black Jack"
4 rounds of:
8 Clean @2x24/16kg KB
7 Squat
6 Jerk
and 21 Double KB Lunges
at each drop 5 strict T2B
TC: 25'

Metcon FT (with partner, IGYG)

Elizabeth
21-15-9 FT
Cleans 61/43 kg
Ring dips

• rest 1 min

Diane
21-15-9 FT
Deadlift 100/70 kg
HSPU

• rest 1 min

Randy
75 Snatch FT 35/25 kg

5-5-3-3-1-1 Push Jerk

Rest 5 minutes

For Time

Buy In- 100 Double unders

30-20-10

Wallballs 20/14

Slamballs 30

Abmats

Cash Out- 800m Run

Used 30lb Slam Ball.

Warm up(8)
100m run
10 big arm circles
10 pik-n-grass
10 lunge
10 high knees
10 active spiderman
10 plyo
10 plank tap
10 active cradle
10 body builders
:30 samson per

Workout(16)
:15 on :15 off :15 on :15 off x4
curl to press
rope slams
reverse fly
push up w/knee tuck

Finisher
50 flutters
1:00 min chest opener

Omatoimi ekstra
Ergo working 5x2min on / 2 min off

5x 2 power clean + 3 push press

65-70% of 1 RM clean and jerk, reset on the first 2 power cleans, and reset on all the push press, rest 2 min between sets

10 Rounds
15 Deadlift 135#
15 Hand Release Push-up
Then:
500m Row for time

====================================
135# x 150 will creep up on you... but sadly my downfall was actually the HRPU :( I need to work on them.

Felt good with the row though! 500m in 1:47.9, not my fastest row ever but still decent for me!

For time:
* Run 1000 meters
* 100 Push-ups
* 135 pound Snatch, 10 reps

3 Rounds For Time

In team of 2 alternate between

20 GHD Sit Ups
Row 250