1000m row

50 Air Squats

15 Hang Power Cleans 185/125

BI:
EMOM for 5 min: 1 power snatch + 1 hang snatch @ 155#
2 minute rest then
EMOM for 5 min: 1 power clean + 1 hang clean + 1 jerk @ 205#

WOD:
3RFT of
15 box jumps (24")
10 kettlebell swings (1.5pood)
30 DU's

CO:
Easy 1000m row (4:11)

7 minute ladder

5 Kettlebell Swings 55/35

10 Double Unders

10 Kettlebell swings

20 Double Unders

15 Kettlebell swings

30 Double Unders

4 rounds plus 8 kb swings

A- WU- 3 Minutes of: Double Under Practice + 3 Rounds of- 30 Seconds Each: Pull Ups/Push Ups/Air Squats

B- Front Squat- 12 Minutes To A Heavy Single

C- For Time- For Time- 100 Each Walking Lunge (8 Minute Cap)

D- 2K Row

---

Front squat - 100#
Walking lunges - 7:22
2k row - 9:49

Three rounds for time of:

30 Slam balls, 30/20lbs
30 Pull-ups
30 <a href='/journal/movements/443'>Hip extension</a>s

After bash: 30 HSPU

3 Power cleans 205/145

10 Burpee pull ups

5 rounds

Strength:

Front Squats - 6x135, 6x155, 6x185, 6x205, 6x225, 6x245

Metcon:

WOD 13.5 practice - worked on C2B strategy. Did sets of 15 and 10 singles. Did a couple of thruster sets of 15

Sprint Intervals:

150m intervals - on track in spikes, standing start, 5 mins rest between, 5x150m, did all reps between 21 and 22 seconds.

AFAP
5 rounds for time of
200m Sprint
10 Thrusters
20 KB Swings

50,40,30,20,10
Double Unders
Sit ups

150 Wall Balls