12 Minutes Total

Every Minute:
Two deadlifts (185 lbs)
Four Box Jumps (30 in)

Then rest 5 minutes

Then Max reps of OHS (70% of Body Weight = 75 lbs) - 15 reps

100 Reps of Each For Time:
Pulls Ups
Push Ups
Sit Ups
Squats

Two Rounds in teams of two

I had a newbie on my team unfortunately so time was a bit slow....

3 rounds of (200, 400, 600m run). Rest as long as the previous interval.

Round 1
:37, 1:24, 2:15
Round 2
:34, 1:29, 2:23
Round 3
:36, 1:27, 2:22

Was running too far for the 400 and 600 rounds 1 and 2

15 min emom
1-5 min 3 squat snatches
6-10min 2 squat snatces
11-15min 1 squat snatch

Worked on Double Unders with my speed rope. Worked up to 20 unbroken.. Definitely less work than the heavier ropes to spin.

Metcon:
100 Box Jumps (20" bc low ceilings in garage)
With 5 burpees every minute on the minute

Example: hit timer, do 5 burpees then box jumps till 1:00, then 5 burpees...

Went much faster than expected but KILLED my legs! 24" could've gotten sketchy, so 20" was probably better for conditioning/speed

Quick personal WOD

2 sprints: .25 miles

Mixed in random order:
89 pushups
61 goblet squats (45#)
45 bent-over row (various#)

2 Front Squats at 85% 1RM

on the minute, every minute, for 7 minutes

(1RM = 120kg)

For time

3 Rounds

9 Snatch @60/40
15 Swings @32/24
21 Bar Facing Burpees

Skill
Butterfly Pull-ups
Band-assisted pull-ups

MetCon
3 rounds for time of:
20 Push-ups (knees)
20 Sit-ups
20 Dead lifts 95#

*I should have gone heavier on the deadlift, but I wasn't sure how heavy to go for 60 reps. 95# was very easy.

21 15 9
Burpees
Pull ups (banded)