Pre-WOD
• 5k (24:18)

WOD - 5 rounds
• 20 lunges (50 lbs)
• 21 pull-ups

Post-WOD
• 100 sit-ups

WOD:
10 Minute AMRAP:
5 hand stand push ups
10 deadlifts (225/185)
20 front squats (95/65)
Core: 100 ab mat sit ups/100 supermans

Regular push-up/135/95 w/ weight vest
3 rounds + push-ups + 2 DL

5 rounds of 5 145# front squat for strength

WOD
"Elizabeth"
21-15-9
Squat Cleans (135/95)
Ring Dips

80#. Red band. 10:25

666 reps

Walking Lunges
Plate Floor to overhead
Row for calories
GHD situps
Renegade Rows
Lateral Hurdles
Lateral Ball Slams

5x5 Deadlift at 50%

WOD

7 Min AMRAP

3 and 3, 6 and 6, 9 and 9, etc...

Deadlift @ 185
Situps @ 35

136 reps (round 18 plus 10 deadlifts)

12 pullups
30 hang cleans (50s)
100 squats
40 HR pushups
22:30

5×3 Light Snatch Balance warm up
5×2 Hang Squat Snatch
5×1 Heavy Squat Snatch
65-75-85-95-105

13 OH Squats - 95#
13 Pull Ups
13 Thrusters
13 Burpees
13 Power Cleans
13 Box Jumps
13 SDLHP
13 Lunges
13 Snatch
13 Push Ups
13 Front Squats
13 K2E
13 Push Press

3 rounds of:

15 burpee dumbell box step overs (45 lbs each)
2 snatch (105 lbs)
10 cleans (105 lbs)

then
3 rounds of
10 bench press (95 lbs)

Back Squat 5-5-5 reps
205-205-205

Shoulder press:
125 pounds, 3 x 5 reps

Hang power clean, 3-3-3-3-3 reps
145-145-145-145-155

Bar Dips
5-5