Flat bench w/ 185lbs x 10 reps

Incline bench dumbell w/ 70lb db x 10 reps

Pec dec w/ 100lbs x 10

20 minutes 7 rounds

"Stations of Fun Partner WOD"
21-15-9:
STATION 1: Pull-Ups
STATION 2: Box Jumps (24/20) scaled up 30 inch
STATION 3: Cleans (95/65) scaled up 115 lb
STATION 4: Kettlebell Swings (53/35) 53 lb
STATION 5: Jump Squats

• Run 400m
• 21 Reps Each: Pull-Ups, Box Jumps, Cleans, KB Swings, Jump Squats
• Run 400m
• 15 Reps of each exercise
• Run 400m
• 9 Reps of each exercise
• Run 400m

6' Tabata of Alternating Double Unders and Pushups

Count total reps

260

10 rounds of:

Down and back twice in Goodman
10 Overhead squat (45 lbs)
10 Pushups (hands off)

20 Minute AMRAP

5 pull-up
10 Wallball (20 lbs)
15 Kettlebell (45 lbs)

Warm Up:
Overhead Squats with PVC
Squats
Bar Hangs
Chit-chat

Mobility:
PVC Pass-through
Sit in Squat
Calves on Wall

Oly Work:
Cleans
1-1-1-1-1-1-1-1-1
[135 lb., 135 lb., 155 lb., 155 lb., 155 lb., 175 lb., 175 lb., 175 lb., 175 lb.]

MetCon:
4x
15 Wall Balls 20 lb./14 lb.
15 Push Ups
7 Knees to Elbows*

*Super-excited! I (finally) figured out, after the workout and with some help from Head Coach, how to make these go fast.

Strength:

DeadLifts - 2x225, 2x315, 2x405, 2x455, 2x455, 2x455, 2x455

Front Squats - 6x135, 6x155, 6x175, 6x195, 6x205, 6x225, 6x245

Metcon:

5 Rnds: 10 SDHPs (115lbs), 100 ft Broad Jumps, 10 T2B, rest 1 min

Time - 12:55

For Time (23:12)

40 WB
20 Dips
40 Double Unders
40 Ab Mat Situps

30 WB
15 Dips
30 Double Unders
30 Ab Mat Situps

20 WB
10 Dips
20 Double Unders
20 Ab Mat Situps

10 WB
50 Dips
10 Double Unders
10 Ab Mat Situps

2 Rounds
20 - clean and jerk @135
13 - wall ball @20
20 - burpees
13 - pistols
20 - db thrusters @35
13 - GHD
20 - K2E
13 - HSPU

Bench Press 225x10x3
LTE 50x10x3