Hero WOD

"Tully"

4 Rounds For Time (RFT)

200m Swim
23 Squat Clean 40lb dumbells

SCALED TO:

4 RFT 1000M Row / 30lb Dumbell Cleans 23 reps

Time: 40:17

Power Snatches 3-3-3-1-1-1 (65 to 95 - stayed light to work on form)

WOD:
3 Rounds For Reps (4:00 then 3:00 then 2:00).
2:00 break between rounds

2 Squat Cleans (75% Body Weight)
4 Over Bar Burpees
6 Strict Pull ups

This was a ball buster.

Run 200m
Rest 1:00
Run 400m
Rest 2:00
Run 800m
Rest 4:00
Run 1600m (7:30)

Snatch (x2)
3x50% max
3x60% max
3x70% max
3x80% max

Squat
3/1:00 for 8:00 @ 65%max

Shoulder Press
Row
Walking Push-Ups (30)
Pull-Ups (3)

4 rounds

12 Minute AMRAP

100M Run
10 Box Jumps
10 SDHP #95/65

6 + 112

4 rounds for time of:
7 Cleans (full squat) @ 85% of above
14 Bar Facing Burpees
Run 200m
*Rest 1 minute between rounds. Post times.

12 minute soft cap

3 rds 14:09 (100)

FOR TIME:

10 OHS 
155 lbs/105 lbs (115#)
10 Box jump overs, 24"/20"
10 Thruster 135 lbs/95 lbs (115#)
10 Power Clean 205 lbs/145 lbs (135#)
10 Toes to bar

10 Burpee muscle-ups

10 Toes to bar

10 Power Clean 205 lbs/145 lbs (135#)
10 Thruster 135 lbs/95 lbs (115#)
10 Box jump overs, 24"/20"
10 OHS 155 lbs/105 lbs (115#)

5 RFT
15 deadlifts 125#
30 sit-ups

Partner WOD:

2 rounds
200m run with disassembled barbell( with weights as well)
Each partner completes:
30 deadlifts
20 hang cleans
10 push press

After the two completed rounds each partner does 30 pull ups

Bike 1.5 miles

4x8 Seated DB press

8x 35lb DB
8x 35lb DBs
8x45lb DBs
7x 45lb DBs

3 sets

10 Flat Bench DB Press 45lb DBs
10 Pistols

then Metcon Pool

5 Rounds for time:
10 DB Power Snatches alternating arm 45lb DB
30m swim
10m lunge walk