5 deadlifts
10 pullups - red band
400 m run

5 rounds

For time:
15 Thrusters (135/95)
200m run
20 Thrusters (95/65)
400m run
30 Thrusters (65/45)
800m run

75, 55, 35#
The 75# was rough. Couldn't do more than 3 at a time.
7:30-8 min/mile pace on treadmill

8 minutes running drills (high knees, sidewinders, skips, butt kicks) and walking lunges, and jumping jacks

Run 1 mile

3 Rounds:
1 min sit ups
1 min squats
1 min pushups

3 Rounds:
1 minute Bear Complex (65lbs)
30 sec break between rounds

Run 1 mile

Avg pace 7.72mph through subdivision.

135-165-185-205-225

*Between sets complete as many strict Toes to Bar or straight leg lifts as possible

4

10-15-20-15-10
Kettlebell Swings (2,1.5)
Burpees

75-95-115-135-145

Dumbbell Box Step-Up, 8/leg x 3 sets: 35 each hand

AMRAP in 15 minutes of:
Kettlebell Swing (70/53) x 15
Burpee x 15

WOD - 7rds + 7 @ 53

STRENGTH: Work up to a heavy 5-rep Push Press from the floor in 15 minutes
No 5 rep PP; just the WOD only

In 7 Minutes:

“Buy-in” of 150 double unders, then AMRAP in remaining time of:

Push Press (135/95) x 5
Toes to Bar x 10

DUs: 57 (my DUs are weak) @ 105; 4rds + 7

Chipper

50 Burpees
40 Air Squat
30 Pullups
20 TTB
10 HSPUs

5 Pushups every minute on the minute