#Strength
6x6 of:

• BB Romanian deadlift

squat 3x5
165 190 215(needed to go lighter next time)
Press 3x5
105lb
Met-con
Pro agility sprints 4x
5-10-15yds for a total of 60 yds

Run 800m
3 Rounds of:
2 MU
4 HSPU

12 Rounds Total
45 sec. work/15 sec. rest

Row (Calories)
AS
Pushup

Keep a total running count

Total 90min
A.
500m row
3 rounds: 8 pistol squat, 10 roll to candlestick, 10 T2B, HS practice against wall
B.
BMU practice for 10min
C.
EMOM for 40min:
1.min 100m row
2. min 7 pull up
3. min 10 wallball 6kg
4. min 10 GHD situps
Avg/max HR 159/182
D.
500m row

2 Power Snatches every 30 seconds for 4 minutes – you choose the weight

3 Rounds:
400m run
21 wallballs
7 hang power cleans 115/75

Partner WOD
20 min AMRAP
Partner 1- run 400 meters

Partner 2- 15 OHS @ 95#
Max Box Jumps @ 24 inches

Score is total Box jumps

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees (Jumped over dumbell, same movement if you ask me)

5 Rounds

Made the last clap on the last burpee with 11:59 on the clock, no joke. Sat down and fought off the urge to vomit. Great start to a Saturday!

EMOM dip & pull up