Warm up: - 5min max burpees (put score in reps section)
- 300m run

Tug-o-war: 3 rounds, losing side each time does 10push ups...side that loses 2 out of 3 does additional 20push ups...

Car Pull (Magna wagon and Subaru Forrester):
- each team pulls 1 car through 100m
- then 150m run
- then swap cars and pull through 100m

Tabata squats (4 rounds), followed by 20m of lunges, followed by Tabata squats (4 rounds), followed by 20m of lunges

3 x car pull through 100m for time (100m run after each 100m car pull)

Low Bar Back Squat 5.5.5

5 min Res\t

75 Power Snatch

Every time you STOP moving you do 10 Burpee’s. It’s touch and go. NO RESTING…. No DROPPING FROM OVERHEAD… HANDS MUST STAY ON BAR…. or BURPEE’S.

30
15
10
10
10

tougher than I anticipated. Good cardio. I ended up doing 40 Burpees.

Amstelpark

Takakyykky

• 3x5
• 4x4
• 5x3
• 6x2
• 7x1

3 Rounds
33 KBS 1.5/1
33 Zero Count Burpees
33 Squats
33 Double Unders

YAY Burpees

Another 1 hour lifting session with Caleb Ward.

Clean - worked on the 3 point clean technique for the hour. Started with just 95# and worked my way up to 175# doing all 3 clean points back-to-back-to-back. Went on to 185# but failed on the first point (hip) but completed the last two points.

50m Burpee Broad Jump
800m Run
500m Row
50 Hang Squat Cleans (45#)
50 KB Swings (1.5pd)
50 Medicine Ball Cleans (20#)
50 Pull Ups

5 Rounds for Time
- 5 Power Cleans (heavy)
- 25 Double Unders

400m Run
15 OHS 95#

Strength:
Front Squat
5 sets x 8 reps, light and fast

WOD:
Tabata 501 style, 8 intervals each of: 20secs on, 10 secs rest

Box Jumps/Pull-ups

2 min. rest

Overhead pvc pipe Dyna-Max ball squat/Sledge hammer tire slams/Rogue Box Dip walks/Rope frequency