Endurance
6x300m Runs @ 65-70% (2 mins rest)
64s - 66s - 65s - 65s - 63s - 63s

The goal was do to all of them in about sixty four seconds.

AMRAP- 12 MInutes of:
5 Man Makers 25/20
10 Pull-Ups
50 Double Unders

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12.5#, black+purple bands, singles

53#KB Turkish Get-up - 15 each arm
70# - 1 each arm

Row 500m - 1:41
rest about 2-3 min
30:30 intervals x 4
rest 3-4 min
Row 500m - 1:44

OHS
1-1-1-1-1

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5-3-3-1-1-1 @ 17-33-43-48-53-58

12 min AMRAP:

6 power cleans (95)
16 HRPU
12 knees to elbow

3 rounds + 32

1 clean, 2 jerks @ 70% 1RM C&J OTD.

Pre-WOD:
Work up to a heavy set of 3 OHS's - 135

WOD:
For time
21-15-9
Deadlifts- 275
Box Jumps- 24"

Pre-WOD:
7x3 Back Squat 80% of 1RM (165)

WOD - For Time:
21-15-9
- Back Squat 75% of Body Weight
- T2B

5 burpees if weight is dropped during sets.

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0 Burpees

140 min
1.Warm up
- Rowing & mobility
- Squat warm up

2.Gymnastics
A. HS/HSW practice for 25 min

B. BMU practice for 40 min
- 2 3 3 4 3 3 5 2 3
- Total of 28 BMU

3.Strength
A. Back squat
- 5 x 6 @ 70 - 74 %

B. Accessory
- Hip thrust 3 x 10 x 60 kg
- Hamstring machine 3 x 10 x 5 kg
- Side leg raise w/1 s. pause at top 3 x 15/s.

Power clean 5 x 5
135-145-165-185-195 (if my form were better, i could easily get >225. still, i never attempted anything >185 before, so this is by default a PR...)

then: AMRAP in 10 minutes increasing reps by 3 (3, 6, 9, 12, 15……..)
* Box jump 24/20
* Power clean 95/65

Completed round of 21 + 8 box jumps on round of 24