3 Rounds

50 abs
25 double unders
10 power clean 135/95
400m run

10 rounds for time:
15 pushups
20 squats
15 dips

21-15-9
Deadlift at 225 LBs
Knees to Elbows
Wall Balls at 20 LBs

I had to modify my Deadlifts to 165 LBs (body weight) as I work my way back into 100% action.

“Griff”
800m Run
400m Run backwards
800m Run
400m Run backwards

“Thorton” aka CMPD SWAT

2 Rounds, 25 reps of each of the following:

Chest 2 Bar Pull ups
Med Ball Cleans 20/14
Power Snatch 95/65
Dips
Push Press 95/65
Walking Lunges
Abmats
Thrusters 95/65

Green band C2B pull ups, 14lb med ball, 30lb hang snatch, 45lb Push Press & Thrusters

3 Rounds

30 Squat Cleans 95/65
30 Pull ups
800m Run

I only made it to 2 rounds b/c it was long & we started late. :(
I scaled to 55lb

20 min AMRAP
5 med ball cleans 20/14
10 wall balls @ 10' for everyone
15 Ab mat
200m run

Must keep your ball "pet rock" with you the entire time. Dropping or resting without your pet rock will result in 5 burpees for everyone each time.

Bridget & I did this one outside.

6 1/4 rounds

WOD: Three rounds of max burpees in one minute.

Rest 5 minutes between sets.

First set I did regular burpees, next two sets I did bar-facing burpees.

28, 15, 20

Deadlift/Clean drills working up to max effort clean

5# PR on squat clean bringing it to 150# - need to be patient at the bottom of squat. That was UGLY getting up due to impatience!

Elbows extremely sore today :(

"Open Flow" w/Ginger