4 RFT:
- 400m Run
- 50 Air squats

Tabata
Pull-ups
Push press
Xxx
Xxxx

Strength: -

Metcon:
WoD1
8 mins AMRAP
3 Hang Squat Cleans (50kgs)
6 T2B
9 Deadlifts (50kgs)

Score: 5 rds --> 2 Deadlifts

Strength: -

MetCon:
"Cindy"
20 mins AMRAP
5 PullUps
10 PushUps
15 Squats

Score: 14 Rounds --> 5 PushUps

Warm Up

3 Rounds

25 Hip Rotation
15 Knee Hug Sprawl
25m Knee Hug
25m Lunge Rotation
25 Shoulder PNF
250m Run

WOD

15min AMRAP

5 Burpee Deadlift (DB 25LBS)
10 Shoulder to OH (63LBS)
8/8 OADCP (One Arm DB Clean & Press) (25LBS)
15 Burpees

Front Squat 3-3-3-3-3

95-115-125-135(failed to clean it/shoulder hurting)

Strength: 3-3-3-3-3 Deadlifts 120kgs

MetCon:
4 Rds
10 Wallballs (10kgs)
10 Burpees

Team WOD

4 Rounds
- 400M Run (Rabbit)
- Row for Cal (363)
- DU for Reps (891)
- Rest

Score is total plus 1st palce =100 extra points
32:29 (1st place) +100
Total score = 1354

Back squat
12x2 @ 85% 300#

Deadlift
12x2 @ 50% 245#

15 HSPU (scale with C2B or Pullups)
10 Strict Press (#95/65)
15 OHS
20 Push Press
25 Front Squat
30 Push Jerk
15 Burpees (sub HSPU)