10 Burpees
15 Squats
15 Knees to chin

Do as many rounds as possible in 20mins.

18 x 100m; rest 30 sec

Wendler:

Bench Press - 5x215, 3x 245, 1x270
Hang Cleans - 5x185, 3x205, 1x230
Deadlifts - 5x365, 3x415, 1x455

Double Unders -30 reps between each set - 30x9 =270 reps

WOD
Run 1mi for time
Row 2K for time
Row 500m for time

Rest as needed b/t.

2K row - 8:39
1mi run - 7:45
500m row - 1:54

A. Close grip bench press 3,3,3; rest 2 min
B. Weighted pullups 2,2,2; rest 2 min
+
For Time
15,12,9,6,3
Thrusters, 95#
CTB

A. 205, 215, 225
B. 53, 70, 80
+
4:43

Lift
3x5 185lb back squat
4x3 115 lb press

pack from brandx
35 reps
ring dips
85lb squat clean
ring dips

CLEAN 1 RM

Group warm up, then,

40 Double unders
5 Rounds of “Cindy” (5 pull ups, 10 push ups, 15 squats)

40 Double unders
3 Rounds of “Cindy” (MOD: purple band)

40 Double unders
1 Round of “Cindy” (MOD: purple band)

40 Double unders

15:58. I really wanted to Rx, didn't happen. I did the pull ups for the first 5 rounds of Cindy (mostly 1-2 at a time, and was muscling up instead of using my hips), and had to drop to the purple band for the last 4 rounds. I also thought I was done (forgot about the last set of du's) and spent 30 sec or so on the floor until someone told me otherwise lol. First 40 du's were unbroken, second was 20/10/10, last two were 10 or less throughout.

Heavy Split Jerk

135
185
215 - PR

3 Rounds

:30 Burpees
:30 Rest
:30 Hand Release Push-Ups
:30 Rest
:30 Shoulder to Overhead
:30 Rest

6 rounds:

4 barbell bear complexes (95 lbs)
6 burpee pull-ups

1 bear complex = clean, front squat, push press, back squat, push press