2x
15 Deadlifts
12 Clean
9 Back Squat
6 Jerks

5 rounds:
- 20/15 Cal bike
- 15/12 Cal row
- 12 Thrusters
- 6 Bar muscle ups

Rest 1:30 between rounds, and increase weight each round. Score is total time to finish
Thruster weight: 95/65 - 105/75 - 135/95 - 155/105 - 165/115

3 rounds of
1min each movement:
squats
push ups
sit ups
box jumps
10m sprints
rest

focus on quality of movement over speed. Make sure you feel each rep through the entire range of motion. This will help ingrain proper form.

Remember: Integrity (of movement) over intensity.

For 15 minutes complete as many rounds and reps as possible of the following routine:
5 Push Press using 115 lbs
then do 1 round of the following (Cindy)
5 Pullups
10 Pushups
15 air squats

For time, 2 rounds of (70/50kg):
* 15 deadlift
* 12 clean
* 9 back squat
* 6 jerk

WOD:2 sets
800m row moderate peace 28-32st
80” rest
200m easy row below 27st
20” rest
600m hard row 32-35st
60” rest
400m moderate peace 28-32st
40” rest
500m hard row 32-35st
5’ rest between sets

5 complexes AHAP
Power clean
front squat
jerk
back squat
behind the neck jerk
OHS

Partner WOD
AMRAP in 30 Min:
50 Burpee over Box jumps 24/20"
40 Hang Clean 95/65
30 Push-ups
20 OHS 95/65

Each partner does 10 reps at a time.
Completed 2 + 54 w/Marissa.

WOD:
For time
8 Hill Run
15 TTB
30 Weighted Squat Jumps
4 Hill Run
30 Weighted Squat Jumps
15 TTB
8 Hill Run

1h30 boxing exercises and sparing