Push press 5 sets of 3+
AHAFA. Rest 3-4 min between sets.

Accessories:
3 rounds:
10/side windmills. AHAFA
5/side 1-arm ring-rows
1 min plank holds

Warm Up: 2X
10 Pull Up
10 Push Up
10 Squats
10 Ring Dips
10 Leg Swings
Sampson 20 sec. Each Leg

WOD: 4 Rounds For Time

20 Lunges (10 each Leg)
10 Power Clean (155/95)
200 Meter Run

Post WOD:

3X10 Weighted Sit Up (45)

60s rest in between. Increase pace each interval. Last interval full speed. Record pace for last interval

Run 1 mile
Plank - 1min.
Side Plank - 45 sec. each side
Front snow angle - 25 reps.
Reach w/leg and opposite arm - 20 reps each side
Twist Crunch - 25 each side
Russian Twist - 30 reps.
Static ab rollers - 25 reps.
Drop knees - 25 reps each side
Hips lift - 20 reps
Run 1/2 mile

Strength:
10x3 Press

Midline:
5x10 GHD SU (Parallel)

1. Squats
   3x3 @ 185
   1x10 @ 140 (PR)

2. Small 'Kelly'
   2RFT
   400m Run
   30 Box Jumps (20')
   30 Wall Balls

13:10

warm-up 4 rounds
20 push-ups
10 lunges
15 hamstring curl on stability ball

then

100 dips
70 single leg KB deadlifts.

3×5 Back Squat
145lbs
then,
4x 400m run
1:40, 1:35, 1:26, 1:34
-rest as needed between

Workout 13.4

7 minute AMRAP of (#135/95):
- 3 Clean and jerk
- 3 Toes-to-bar
- 6 Clean and jerk
- 6 Toes-to-bar
- 9 Clean and jerk
- 9 Toes-to-bar
- 12 Clean and jerk
- 12 Toes-to-bar
- 15 Clean and jerk
- 15 Toes-to-bar
- 18 Clean and jerk
- 18 Toes-to-bar...
etc...

I used #75. Completed 12 rounds + 1 C&J and used the GHD

6 RFT

5 Push ups
10 Overhead Squats @ 55lb
15 Alternating Single Arm KB Swings @ 45lb
20 Double Unders