2 Km Warm-up
6x400m @ 90% MHR
1 Km Cool-down

5 rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

> Modified - only did 3 rounds and used 1 pod instead of 2

• Up and down stairs 2x with 20lb med ball
• air squats
• push ups

3 rounds

A.
Front Squat 1rm -110lbs

B.
Partner Wod
Each Partner will complete 8 Rounds for time of…

3 Box Jumps - 20"
3 Front Squats @ 70% of 1rm - 75lbs
5 Second Resisted Run

Rest 60 Seconds between rounds

17:55 min

AMRAP in 10 minutes
10 Toes to Bar
10 Pistols 5R/5L
10 Burpees

result: 5+3 scaled

3 RM shoulder to over head

result: 70# dumbbels

For time:
400 meter run
50 push ups
400 meter run
50 pull ups
400 meter run
50 toes to bar
400 meter run
50 pistols

Time is a guess

“Cindy”
5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 20 min

All different kinds...took my time
20m

Strength:
Find your 20RM Back Squat --> 135#

Conditioning – 3 Rounds For Time:
10 Hang Dumbbell Squat Clean
15 Ring Dips
400m Run