Worked on Squat Snatch working up to 105#

3 OHS (first was squat snatch) on the minute for 10 minutes.

6 rounds of:
150m Uphill Sprint @ 95% effort
Walk Back Down

Results: This was fun and really hard! Looking forward to doing this one again!

5 RFT - rower controls time
Row for 20 calories
Tire flips
Wall balls - 14 lbs

---- 25:30

1 hour of yoga

Deadlift 5 RM

4 Rounds
Handstand Hold x 60sec
Air Squat x 25 (100 reps)
Double Unders x 40 (160 reps)

15 Min AMRAP
KB Snatch x 12 (6 each Side)
Burpee Box Jumps x 10
200m Run

some sort of plank ladder nonsense

AMRAP 15 minutes
run 40 meters
8 squats
run 40 meters
8 burpees

lost count of rounds. 12? how many did you get Graham?

For time 35 reps of the following:
Box jumps, 24"
Jumping Pull ups
DB Swings, 45#
Walking Lunge
Push Press, 45#
Back Extensions
Wall Ball, 15#
Burpees
Single Unders

Had to scale this back due to the number of people we had working out and only having one pull up bar for everyone.

Metcon:

5 Rnds: 5 DL (405lbs), 5 Hang Cleans (205lbs)

Time: 21:45

Elements - DU work

Sprint Intervals:

50yds (on soggy grass): 7.18, 7.00, 6.87, 6.69, 6.52, 6.41, 6.32, 6.22, 6.29

100yds (on soggy grass): 12.97, 12.82, 12.75, 12.62, 12.81