2-4-6-8-10
Clean and Jerks 135/95
10-8-6-4-2
Bar hopping burpees

Strength
Take 15 minutes to find a 1RM in the following complex:
Push Press / Push Jerk / Split Jerk
Bars may be taken from the racks.

Metcon (for time)
20 – 16 – 12 – 8 rep rounds of
Front Rack Forward Lunges (95/65)
After each round, do 10 toes-to-bar and run a 400m.

results: 185/195/205, 15:47

65 min
55 min freestyle
10 min flip turn practice

Linear @ 115# last set @ 125.

For Time:
Legless Rope Climb (5 m) 5 reps
Rope Climb (5 m) 10 reps

21-15-9

Deadlift @ 315#
Deficit HSPU using 45# plates

I used 275 lbs and no deficit, just regular HSPU.

3 Rounds of:

1:10min Run at 16km
30sec x Seated Medicine Ball Throws to Partner(Left Side)
30sec x Seated Medicine Ball Throws to Partner(Right Side)
30sec x Lateral Box Jumps
30sec x 45kg Hang Sumo High Pull

Pre-WOD:
- 5X5 Front Squats w/Hang Clean (135, 185, 205, 225, 275)

WOD - 5RFT:
- 7 HSPU
-14 Hang Cleans (#105/65)
-21 Air Squats (over a medicine ball)

Post:
5 x 50 meters Heavy Farmer's Carry

Kb Swings, Sprints, HR Push Ups

The MetCon portion of today’s WOD is brought to you by yesterday’s competition in Glenwood Springs, CO, which our coaches won … way to go Hypoxia!

Warm Up:
Push Ups
Squats

Mobility:
Shoulders on bands
PVC pass-through

Sit in Squat for 1 minute

MetCon:
20 Minute AMRAP
8 Thrusters (95 LBs)
8 Burpees
8 Power Cleans (95 LBs)
8 Pull Ups

(result for rounds value include + 3 thrusters)