5 RFT

20 DU

7 DL @ 225#/135#

3 RFT

20 Walking Lunge with a barbell in the front rack position @ 45#/35#

20 Jumping Back Squats @ 45#/35#

20 Slam Balls @ 12kg/9kg

1min rest

20min AMRAP

Run 400m

Then,

3 rounds of

5 Pull ups
10 Push ups
15 Squats

One round= The 400m run AND 3 rounds of 5 pull ups, 10 push ups, 15 squats.

3 + 200m

Pre-WOD:
5X2 Front Squat #75, 80, 85, 90, 95
For Time:
Used #65
-10 Squat Clean, 2 HSPU
--8 Squat Clean, 4 HSPU
--6 Squat Clean, 6 HSPU
--4 Squat Clean, 8 HSPU
--2 Squat Clean, 10 HSPU

EMOM 15 min
3 C&J
3 Push up
(75)

Barbell complex for 9min @ 175#

21-15-9
Box Jumps
KB Swings 1.5pd
HSPU

Pre-WOD:
5X2 Front Squat #75, 80, 85, 90, 95

For Time: (185/115) Used #65
-10 Squat Clean, 2 HSPU
--8 Squat Clean, 4 HSPU
--6 Squat Clean, 6 HSPU
--4 Squat Clean, 8 HSPU
--2 Squat Clean, 10 HSPU

My HSPU's were me trying to get into a handstand on my own. ALMOST there! Arms were getting tired!

“Charlotte Checkers Shootout”

1min row(for calories)

1min push press 75/55

Rest 30sec

1min slamballs 30/20

1min KBS 1p

Rest 30sec

3 rounds

Score is total reps(and calories)

1. Complex
   5 sets for max load of: 155, 185x4
   3 Power Clean
   3 Front Squats
   3 Jerks
   Each set is 9 reps. Rest as needed between sets. Climb to a max effort.

2. 3 RFT; - I did 2 rounds, not for time, back was tired and form was getting bad. But I got better at HS walks ( a little)
   20 Deads, 245/165
   20m Handstand walk

Sprints with Adam Burke practicing the 40yard dash - 6-8x

5 Pull ups
10 push ups
15 squats