Warm Up:
5 rounds
5 PullUps
10 PushUps
15 Squats

Strength:
3-3-3-3 75% Hang Snatch 35kgs
2-2-2-2 85%Power Snatch 45kgs

Metcon:
6 Mins AMRAP
30 Thrusters 20kgs
30 C2B PullUps
60 DUs

Score: 1 rounds --> 8 Thrusters

21-15-9 Reps for Time of:
Thrusters (95/65) - 55#
Pull Ups - red band

10 min AMRAP

10 tire flips
200m run

• 5 rounds + 10 tire flips

1 min squat jumps
1 min situps
1 min pushups
1 min box jumps

Run 1 Mile

Front Squat 10-10-10-10-10 reps

115 - 135 - 145 - 155 - 155
8 Reps on the last set

130506

Rx:
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 rep

Did:
5 rounds for time of:
400 meter run
65 pound Overhead squat, 15 rep

Could have done a little more weight

21-15-9
Thrusters 65 (55)
Pull-ups (band)

2 x tabata

Alternating
Squat 20x8 Pushups 10x6, 5, 9

Ran to the high school to do tire flips than ran home. Did OHS X 3 in the back yard.

21/15/9 tire flip: 7:01
OHS X 3
45/65/85/95/115/115
OHS X 1
135/135/135/135

21-15-9 thrusters 65# and pullups