30 rounds
NOT for time

500m Ergo bike
4 RH + 4 LH Single dB overhead lunges

500m Ergo bike
3 x Strict pull ups

Pull up
Push up
Kb swing @ 1.5pd
Push press @ 75lb
Calorie row

Each 1min round
1min rest athe end of each round

“Bradshaw”

10 Rounds

3 HSPU

6 Deadlifts 225/155 -80 lbs

12 Push ups

24 Double unders- mod 9 squats

First WOD since my calf injury. Felt pretty good but taking it slow so that I can start to run soon.

Strength

Seated Behind-the-Neck Press @ 30X0; 5 sets of 5; rest 90 sec btwn sets

WOD

AMRAP in 10 minutes:

Ball Slam (30/20#) x 20 (Dang: I did 20 by mistake)
Row 300 m (I ran)

Back Squat
3@85%
3@90%
3+@95% (COMPLETE AS MANY REPS POSSIBLE ON THIS SET)

Then...

Every minute on the minute for 20:00, perform 2 power cleans
You may increase weight each round. Record your max for the day.

I only did the EMOM portion of this WOD and did a consistent 88 lbs.

20 Minute AMRAP

5 Pullups
10 Pushups (After review of the video not full extension on the pushups)
15 Air Squats

Grace

135 Clean and jerk 30 reps

7 Rounds for Time:
15 Kettlebell Swings 53/35
15 Power Cleans 95/65
15 Box Jumps 24/20

Strength:
Core Conditioning

WOD:
Back Squats
1 (205)
10 (115)
1 (205)
20 (95)
1 (225)
30 (75)

Strength:
Deadlifts (225)
3 – 3 – 3 – 3 – 3

WOD:
Complete with a partner. One partner works while the other partner rests.
12 total rounds for time.
5 Burpees
10 Deadlifts
15 Wall-Ball Shots