4 rounds for time:
15 cal row
5 power cleans (135/95 lbs)
5 bar facing burpees
5 front squats (135/95 lbs)
5 chest-to-bar pull-ups

(Workout copied from WODWell)

130 min
Warm up for 15 min

1.Squat clean
- H2

2.BCTB
- Bfly 25
- BCTB singles 4 x 1
- Kip swing + CTB 4 x 4+4
- BCTB + bfly 2 x 1+1

3.Metcon
A. 00.00-10.00, 4 RFT:
10 CTB
8 hang power clean @ 50 kg > 45 kg
Time: 7.54

10.00-12.00 rest

B. 4 RFT:
8 STOH @ 50 kg > 45 kg
10 BJO
12 cal bike
Time: 7.33

4.Strength
A. Tabata shoulder press @ 10 kg
- 12-8 reps

B. Tabata hollow rock

Partner WOD:

P 66 Push up
U 66 USA Swing @24/16kg
M 66 Medball Sit-up @9/6kg
P 66 Pistol Squats
K 66 Knees to Elbows
I 66 Inverted row
N 66 Narrow Grip Floor Presses @40/30kg
TC:40'

21-18-15-12-9-6-3 reps for time of:

• Front squats
• GHD sit-ups

♀ 125 lb. ♂ 185 lb.

CNJ daily max
Front squat 5x3
Db push press 4x6

Amrap6

14wallball
7 pull ups

Three sets of fifteen reps of calf presses.

75 min
Warm up for 15 min

1.For time: 5000 m row
Total time: 21.03.4, 2.06.3/500 m
Split times: 2.07.3, 2.07.8, 2.07.3, 2.06.6, 2.02.6/500 m
HR 179/193
Spm 25

2.Cool down
- 15 min easy bike

3.Accessory
A. Accumulate 30/side of 90-90 Hip rotations

B. Accumulate 30 reps of Prayer stretch

C. 2 min/side of Pigeon stretch

D. 2 min of Forward fold

4 rounds for quality:

12+12 split stance romanian deadlifts with dumbbells
15 hip thrusts with kettlebell
8 GHD leg raises + 10 sec. hold at the top

70-80%