10k total: at 85% for first 5k then pick it up to 95% on the last 5k

50:44 (26:05/24:39)

This run was pretty rough this morning. My legs were definitely tired from last night's treadmill run, and my lower back was a little tight from DT on Tuesday. Things did loosen up a good bit by the 2nd 5k though. Also, I really could've done without the wind and rain. Separately, neither was too bad, but the combination was pretty brutal.

Deadlift 3x3

2 mins of max Burpees
1 min rest
2 mins of max Burpees
1 min rest
2 mins of max Burpees

1 Minute of:
KB Swings (53#)
Sit-ups
KB Swings
Air Squats
KB Swings
Sit-ups
KB Swings
Air Squats

1 minute - Wall Balls (20 lb)
1 minute - Push Press (75 lbs)
1 minute - Box Jump (20 inch)
1 minute - SDHP
1 minute - Calorie Row

1 minute rest in between rounds.

Result: 303

Partner WOD:
As a team complete 40-30-20 of:
Sumo Deadlift High Pull’s 95lbs
Box Jumps
Burpees
Sledgehammers
Teams may split the work between partners however you like. One person working at a time. You must complete one move before going to the next. Once all the above moves are completed, teams row 1000m.

If you beat the “dragon” (Coach), the dragon must do an extra 500m for every team that defeats him/her.

Every team that is defeated by the Dragon must complete an extra 1000m.

If the Dragon defeats all teams, the teams must complete an extra 2000m

5 Rounds
Each round individually timed

7 Dead lifts (235#)
200 meter run
15 pull ups

1:03 1:04 1:05 1:04 1:09

First three rounds were pretty easy, the last two rounds kicked my butt.

3 rounds

50 aplausos sobre la barra
40 sentadillas
30 pies a la barra
20 balanceos 55/35
10 flexiones con aplauso

Front Squats - 2x185, 2x215, 2x245, 2x255, 2x275
3 Rnds - 5 FSquats (185), 10 Box Jumps (30'"), 15 KBs (53lbs), 20 WBs (20lbs), 25 B Squats, 30 DUBs

3 rounds
10 c2b
10 fs 75/50kg
10 burpees