21-15- and 9 reps for time of:
25# Turkish Get-ups, alternating arms
30# Sots press

Endurance/Active Recovery
Some Jumping Rope (Warm-Up)
About 15 minutes of Fartlek Biking
Static Stretching (Cooldown)

5 RFT
18 Hang squat cleans 45 lbs
9 Pullups
Cash out
25 man makers 25 lb DB

5 rounds for time of:
12 Dead lifts, 30 lbs
9 Hang power cleans, 30 lbs
6 Push jerks, 30 lbs

daily burn-surya a

32 rounds- 20 seconds on, 10 seconds rest of:
8 rounds Back extensions (supermans)
8 rounds Push-ups
8 rounds Butterfly sit-ups
8 rounds Squats

daily burn

Strength:

Deadlifts - 6x225, 6x315, 6x365, 6x405, 6x420

Metcon:

4 Rnds: 400m Row, 10 Deadlifts (255lbs)

Time: 11:09

33 min per round
•1 mile erun
•(15 burpees, 15 half burpees , 20 mtn climbers)
•3/4 ml run
•(15 burpees & half burps , 20 mtn clbrs)
• 1/2 ml run
•(15 burps & half burps, 20 mtn clbrs)
1/4 ml run
• ( 15 burps & burps, 20 mtn clbrs)

• repeat to top of list !

5 rounds:
12 deadlifts @155/105LBS,
9 hanging power-cleans @155/105LBS,
6 push-jerks @155/105LBS