Tabata sledgehammer strikes
rest 1 minute
tabata burpees
rest 1 minute
tabata sledgehammer strikes

score smallest amount completed add each

Then......
4 rounds
3 x power cleans
3 x broad jumps for max distance

WOD 1: Gretchen

5 Rounds for Time:

1. Hang CLean - 5 x 185lbs
2. Bench Press - 5 x 225lbs
3. 100 Sungle Unders

Time: 13:56

WOD 2: Grace (Done after Gretchen)

30 Reps of Clean & Pess For time

Time: 3:58 (Bad time) - tired from WOD 1

5 - 135
5 - 155
5 - 185

3 x 10 : squat good mornings (95 lb.)

5 rounds:
10 pull ups
10 GHD sit ups

20 Min AMRAP of

10 Pull Ups
5 Deadlift
8 Jerks

115lbs

7 rounds, 7 pull ups

1000 m soutu
800 m juoksu
100 x tuplahyppy
50 x burbee

7mins AMRAP

15 SDHP 10kg/5kg
15 Front Squat 10kg/5kg

Rest 5mins

7mins AMRAP

3 HSPU
6 Box Jump
12 Front Squat 10kg/5kg

Rest 5mins

7mins AMRAP

10 Thruster 10kg/5kg
30 Double Under

Rest 5mins

7mins AMRAP

5 Front Squat 10kg/5kg
10 Thruster 10kg/5kg
15 Push Press 10kg/5kg

5 Rounds
400 Meter run or row
9 HSPU

day 11

4 rounds for time:

15 kettle bell swings (35 lbs)
15 box jumps (24 inch)

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

40-40-58-58-58-58-58-45-45-40 kg