1. Complex
   5 sets for max load of: 155, 185x4
   3 Power Clean
   3 Front Squats
   3 Jerks
   Each set is 9 reps. Rest as needed between sets. Climb to a max effort.

2. 3 RFT; - I did 2 rounds, not for time, back was tired and form was getting bad. But I got better at HS walks ( a little)
   20 Deads, 245/165
   20m Handstand walk

Sprints with Adam Burke practicing the 40yard dash - 6-8x

5 Pull ups
10 push ups
15 squats

Neighborhood walk with Penny

10 Sumo deadlift high pull 135/95 <--65#

20 Up and over the box 24/20

30 V-ups

3 rounds

Afterbash: Group stretching

The Vups were more difficult than I expected.

Neighborhood walk with Rocky

Neighborhood walk with Penny

Neighborhood walk with Penny

Neighborhood walk with Rocky

Warm Up:
All skate

Mobility:
PNF Hamstring
Shoulders on bands

MetCon:
21-15-9
Front Squats 165 lb./105 lb.
Knees to Elbows
American Kettle Bell Swings 1.5 pood/1 pood

"Ralph”

8 Deadlifts 250/185 (MOD: 125#)
16 Burpees
3 Rope ascents 15ft (MOD: 9 pullups)
Run 600m

4 Rounds

Can not remember time, but do know burpees slow my times down.