Ran 1 mile
Tabata lunge
Tabata pushup
10m row (2180 meters)

Metcon 1:

Death by T2B - every minute do 1 then 2, then3,4,5,6,7,8,9,10

Metcon 2:

3 Rnds: 50 DUs, 30 Walking Lunges (45lbs overhead), 20 Burpees

Time - 18:00

Teams of 2

60 Thruster - 45lb
Load bar - 115lb
400m run with bar
60 situps
200m run with bar
60 push ups
200m run with bar
60 pull ups

Bar never touches the ground (except for push ups)
1 person works at a time

Deadlift
12x2 @ 315# 65%

Back squat
12x2 @ 185# 50%

Shoulder Complex
5rds
3 strict press + 5 push press
135#

10 rounds
1 clean and Jerk (75lbs)
5 pull ups
10 push ups
15 squats

With Rodalia

Strength 1.2 Week 5:
5 Deadlifts @ 65%
5 Deadlifts @ 75%
5+ Deadlifts @ 85% 265x10

Conditioning – 2 Rounds For Time:
75 Double Unders
500m Row
20 Overhead Lunges (Alternating, 45/25)

Finisher – AMRAP in 3 Minutes:
Toes-to-Bar

Strength 1.2 Week 5:
5 Bench Press @ 65%
5 Bench Press @ 75%
5+ Bench Press @ 85% (As many reps as possible) 165x7

Conditioning – 4 Rounds For Time:
7 Toes-to-Bar
9 Bodyweight Deadlifts
11 Box Jumps (30/24)

Finisher – For Time:
Run 400m @1:28

5X90
3X105
6X115

2 X Ab Circuit:
10 27.5 lb weighted sit-ups
10 Hanging leg raises
15 Ab Wheel rolls on knees
20 25kg Side bends each side

Amrap 6'

20 Burpees con Salto a Disco
30 Pull Ups
40 Double Unders

rest day