For time:
Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

155#
175#
185#
185#
185#
185#
185#
185#

felt good at 185!

150 pushups, in as few sets as possible. 7 max.

35,20,20,20,20,20,15=7 sets

30 second sprints, with 90 second rest in between each. 8 rounds.

4 minutes/8 sets of Tabata sit ups. 59

Strength:
Deadlift - 5x3

Conditioning:
30 seconds work/ 30 seconds rest:
+Butcher/Prowler
+Double KB rack walk
+Rower
6 rounds

21 FS #95/65
21 Push ups
800M Run
15 FS #95/65
15 Push ups
400M Run
9 FS #95/65
9 Push ups
100M Farmers carry #80,70 KB

15 min mobility

5-3-1-1-1 squat jerk (125)

15 min amrap of:
-3 HSPU or reverse wall walks
-6 back squat 95#
-9 push press 95#
-12 burpees

4 rounds plus 3 hspu

Deadlift:
5 x 320
5 x 385
12 x 430

Front Squats:
10 x 155
10 x 190
10 x 220

8 x Sled sprints with 3 plates

Cindy:
5-10-15
Pullups
Pushups
Squats

17 rds Rx

Snatch 1 max effort #155

4 Chest to Bar
5 Push up Claps
6 Jumping Lunges

21 FS #95/65
21 Push ups
800M Run
15 FS #95/65
15 Push ups
400M Run
9 FS #95/65
9 Push ups
100M Farmers carry #80,70 KB