1 Mile
300 Squats
200 Sit-Ups
100 Pull-Ups
1 Mile

3.99 mi in 33:05 with a 08:17 min/mile pace

“Randy”

For time

75 Power Snatch 75#

5:42 RX

Then 1x10 135#, 5x5 225# (80% 1RM)

Amrap 20
6 Dead lift @100
7 Burpee Pullup
10 swing @24
Run 200

5 rnds 2 DL

Followed up with tabata ball slams and DU 8 mins

The 3 max Time bar hold with raised knees

5 Rounds for time

30 kettlebell swings (1.5 pood)
30 burpees
30 GHD sit ups (bruised tailbone so I couldn't do abmat)

19:51

AMRAP in 20 minutes:

10 wall balls 20/14#
10 med ball squat cleans
10 med ball sit ups
run 100m with ball

5 burpee penalty for dropping the ball.

7+20

Barbell complex, 9min, 165#

2min max rep, each station.
Box jumps - 24" (47)
Wall ball - 20# (43)
Row (cal) - (43)
Burpee - (25)
KB Swing - 1.5pd (35)

Strength: 5 - 5 - 5 back squats (60%, 65%, 70% of 1RM)
Back Squats: 100 (5) - 110 (5) - 120 (5)

WOD:
3 rounds for time:

7 C2B Pullups
400 m run
7 C2B Pullups

2 minute rest between each round

Post WOD:
3 sets of 25 situps.

Warm Up:
10 Sumo Dead Lift High Pull with 45 lbs Bar
10 American Kettle Bell Swings @ 52 lbs

Mobility:
Pain ball on feet

Max Effort:
Sumo Dead Lift
1x 8 @ 60% [175 lbs]
1x 5 @ 70% [225 lbs]
1x 5 @ 75% [245 lbs]
1x 3 @ 80% [275 lbs]

Yeah, my boy Bill and I were a little lazy with our math!

MetCon:
5 minute EMOM
12 Pull Ups

Total Reps:
57 [12, 12, 12, 11, 10]

"Randy"

75 pound Power snatch, 75 reps for time.