10 rounds

100m breast stroke
100 flutter kicks

Pre-WOD:
-Shoulder Mobility
-5 rounds of: 2 Dead Lifts
2 Hang Cleans
2 Front Squats

WOD:
-5 Minute AMRAP
-5 Dead Lifts (#235/175)
-5 HSPU
(-1 minute rest)

-5 Minute AMRAP
-5 Hang Cleans (#185/125)
-5 T2B
(-1 minute rest)

-5 Front Squats (#135/95)
-5 Burpees over Bar

mina (var.)

12 push ups
24s hollow hold
9 strict ring pull ups
24 push ups
36s hollow hold
12 strict ring pull ups
36 push ups
48s hollow hold
15 strict ring pull ups
48 push ups
60s hollow hold
18 strict ring pull ups

(mina - 3, 6, 9 hspu, pc, pu; 4 rounds, increasing all by 3 each round)

a) fs 3x5
160

b) emom / 8
30s hollow hold
30s happy baby

c) amrap / 6
5 db fs, 40#
20 mountain climbers
9rounds + 5
(230 reps)

3 x
Run 200m
10 push ups
10 strict press 35k
10 pullups

10 rounds EMOM pushups (5 rounds 14 pushups, 5 rounds 13 pushups)

3 x
10 strict press 45k
20 Ring dips
Carry 65k 50m

Pre-WOD:
-Mobility Hip Sequence
1 X 20 Back Squats (+5% from last week)

WOD - 12 Minute AMRAP:
--4 Man Makers
--8 Lunges with dumbbells's
-12 Wall Ball Shots

Post:
-L-Sit (90 seconds total)

2 mins skipping, 25 OHS with barbell
2 mins skipping, 25 ring dips

Back squat
8 x 57.5k
8 x 62.5k
6 x 75k
6 x 80k

40 front squat 60k
100m 20k KB front rack lunge
400m carry 65k

Run 1 mile
30-20-10 Wall abll (10k), ab mat situps

Deadlifts

8 @ 90k

8 @ 97.5k

6 @ 110k

6 @ 115k

Pre-WOD:Mobility-2 minutes each:
-Foam Roll Lats
-Banded extension rotations
-PVC dislocators x 30 (slow)
-Movement prep

WOD - For Time:
-20 Power Cleans
-20 CTB Pull Ups
(Rest 2 minutes/increase weight)

-15 Power Cleans
-15 CTB Pull Ups
(Rest 2 minutes/increase weight)

-10 Power Cleans
-10 CTB Pull Ups

Post:
1X max distance Farmer's Carry (#100/70)

a) amrap 5 for quality
6 db pj, 45#
12 squats
6 rounds, 2 reps

b) muscle up hollow work

c) 4 on the 4:00
200m row, legs only
10 db sn, 55#
10 ring rows
1:50
1:50
1:47
1:46

Ding :40 and :38 on the last 2 200m rows, @1:35-1:37/500m legs only row