With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press

Neighborhood walk

Group warm up, then;

Deadlift 3-3-3-3-3

then,

10min AMRAP

5 Thrusters 135/95 <--65

10 Push ups

15 V-ups

2 rounds

Partner WOD
50 Pull ups|50 static pullup holds--We dropped to static ring rows & then stopped alltogether w/the static hold on this.

50 WallBalls|50 Wall Sits
50 KBS|Right Plank
50 AbMats|Left Plank
400mRun|Vsit
Time Cap 30min

Neighborhood walk

For time:
100 Pullups
100 Pushups
100 Situps
100 Squats

Partitioned as: 20-40-56-68-80-88-96-100

3RFT
30 air squats
30 burpees

RX. 9:14. Super sore from yesterday's pull-ups.

WARM UP
10-20min easy pace bike

5-4-3-2-1min machines
1) bike
2) row
3) ski
4) echo

COOL DOWN
10-20min easy pace bike
(Steady pace / ave hr zone 2)

Group warm up, then;

Deadlift 3-3-3-3-3 145x3, 155x3, 175x3, 195x3, 205x3

then,

10min AMRAP

5 Thrusters 135/95 MOD 75

10 Push ups MOD knees

15 V-ups

Rounds: 4+25

Pre-WOD:
- Work Up to a Heavy "Touch and Go" set of 3 Power Cleans.

WOD - For Time:
10-8-6-4- 2 Squat Cleans (#135/95)
50-40-30-20-10 Double Unders

Post-WOD:
- 100 Abmat Sit Ups
or
- 50 GHD Sit Ups