4 km with Mike and the dogs

First, do a heavy Fran

21-15-9

Thrusters then Pull ups 75/115

Then, do Grace

30 Clean and Jerks for time 75/115

I did 45# and would not have done one pound more. Maybe 50#. Maybe not.

1 Rep every minute for 15 minutes

5@ 70 lbs
5@ 75 lbs
5@ 85 lbs.

With Partner - 100 Wall Balls, 100 Ring Rows

Press
3 x 5 @ 85 lbs. Base weight established

15-12-9-6-3
Knees to Elbows
Kettle bell swing @20 kgs

21-15-9 of:

Overhead Squats 95#
Burpees

SWOD: bench @ 155

DWOD: Off-Season

Complete 5 rounds:

2 Front Squats @ 90% of 1 RM
Max Rep Dynamic Push Ups

SWOD: power cleans @ 140
chin ups 9/7/6

DWOD: Off-Season

Complete 6 rounds for time:

50 yard Farmer's Walk @ 65 lbs
Sprint 50 yards

DWOD: Off-Season

Complete 5 two minute rounds:

You have two minutes to complete the following:

10 35 lbs DB Thrusters
max rep pullups/rope hang

*Rest 60 seconds between rounds

First, do a heavy Fran

21-15-9

Thrusters 115
Pull ups

Then, do Grace

30 Clean and Jerks for time 135

I did 115lb on Fran then did 135lb on Grace. Rx+

10 Sumo Deadlift HighPull 105lbs
20 Jerks 105lbs
30 Over Head Squats 105lbs
40 Power Cleans 105lbs
50 Deadlifts 105lbs

Rx was 135lbs