Deadlfts,
2 sets, 5 reps @ 255#
1 set max rep- 7 reps max

Then,

"Annie"
50-40-30-20-10
Double Unders
Sit-Ups

rx'd- 9:25

Sub lateral bar hops or single under then double under then single, etc...for double unders.

50-40-30-20-10

double unders
sit ups

Warm up (10 min)-- wrist stretch/wrist rotations/arm circles/up-back overs/hip rotations/jumping jacks/mountain climbers(25)/push ups(20)/lunge(20 total)/air squats(50)/burpees(10)/sit ups(25)--for everthing else we did 10 of each...took us right at 10 min.

Then 2 Min rest--Ladies 2 Min Max PVC OHS
Men Push Press for Strength 5-4-3-2-1
Ryan/Aaron-95/115/145/165/185
Josh--Unknown for 5-4-3, 2-95, 1-95 (PR)

Then 2 Min rest--Ladies WOD 1
7 Min AMRAP of
200 m Run
10 PVC OHS

                    --Men WOD 1
                       &quot;Half <a href='/journal/movements/2022'>Cindy</a>&quot; 5 pull ups/10 <a href='/journal/movements/1175'>push ups</a>/15 squats (10 Min WOD)

Then 2 Min rest--Ladies WOD 2
6 Min AMRAP of
5 Burpees
10 Sit ups

                    --Men WOD 2
                        6 Min AMRAP of
                        5 <a href='/journal/movements/18'>Push Press</a> (75#/115#)
                        5 <a href='/journal/movements/1689'>Burpees</a>

Five rounds of:
Run 800 meters
5 Rope Climbs, (15 ft)
50 Push-ups

For time.

We paired up for this one. Justin and I ran the 800s together, split the rope climbs (J:3, E:2), and split the push-ups (25/25). Not fun in 105 degree heat.

"LAVA RUN"
800 Meter Run, 50 Overhead Squats 20/15kg
800 Meter Run, 50 Thrusters 20/15kg
800 Meter Run, 50 Front Squats 20/15kg

Skill:
Box Squat technique

Team WOD:
"Deck of Cards" 25 minute time cap
Diamonds - Burpee Box jumps (24")
Spades - Pull ups
Hearts - Wall ball (20#)
Clubs - Med Ball slam sprawls (16#)

Aces- 11
Joker - 2* Next Card
Every team member must finish reps before next card is started
Sum remaining cards after 25 minutes = # of sit-ups

Finished last card w/ 8 seconds left, 119 total reps left for sit-ups.

1. 3x 2xpaused ohs 2xsnatch balance 2x high hang snatch Use @40%

2.
3 rounds snatch from the blocks (knee level)
2x60% snatch
2×65%
2×70%
2×75%

EMOM 25
1min: 6 x tng power snatch @ 60%
2min: 7 ub C2B
3min: row 13 cal.
4min: 6 x tng high hang squat clean@ same than snatch
5min: Bike 8 cal

Three rounds for time of:

30 Wallballs, (20/14)
30 Squat snatches, (75/45) (movement initiates with barbell below the knees)

3 rounds :

5 Strict Pull-ups
10 Straight Legged Sit-ups
8 Cossak Squat
2:00 Bike