3X2@70%, 1X2@75%, 1X2@ 80%, 3X2@85% – rest 30-60

80/84/90/94

4x8 @ 125kg

5x2 pause 5 seconds at bottom of rep 1

80/84/90/100/109

Endurance WOD

3 x 800m run, rest 2 mins between each run. Goal is to keep splits within 3-5sec of each.

Then,

2 Rounds for total reps

30sec of each
Double unders
Hand release push ups
Hollow rocks
KBS 1.5/1p

Rest 30sec between rounds

Run: 4.50, 11.26, 18.11

Reps: 72, then 68

Karen

Result: 6:51

squats 3-3-3-3-3
175 max

4 rounds
10 burpees
35 kettle ball swing last round 55lb
15 air squats
200 meter run

10 leg raise
3 chin-ups
10 push-ups
20 KB swings
10 hammer curl
10 bowflex press

3 chin-ups
AMRAP dips
10 leg raise
10 DB flys
10 lat pulldowm
AMRAP skullcrushers

3 Rounds
6 Deadlifts
6 Highpulls
6 Front Squats
6 Push Press
6 Back Squat

Load bar with one weight that you can complete all the exercises with... Flow from deadlifts to highpulls to front squat etc.... You don't want to set the bar down and adjust weight for each exercise. One weight- flow- speed- intensity!

Find 1RM Deadlift 345#

3 min run 400m, as many MUs in time remaining
3 min rest
3 min run 400m, as many C2B pullups in time remaining
3 min rest
3 min run 400m, as many ring dips in time remaining

6 MUs
16 C2Bs
25 ring dips