10 Burpees
20 Front Squat (75 lbs)
30 Box jump
40 SDHP (75 lbs)
50 Situps
60 Kettlebell (45 lbs)
100 double unders

2 min AMRAP then 1 minute rest

4 min AMRAP (starting at the top again) then 2 minute rest

Then straight through the whole thing

6.5 mile run

Pre-Wod
5 X 3 Strict Press (55-60-65-70-70)

WOD
10 RFT (15 minute cap)
5 T2B
10 HR push ups
20 II unders (subbed 10)

hooray for attempted DU's!!!!

WOD
EMOM For 15 Minutes
1 Squat Clean
1 Front Squat
1 Thruster

Post WOD
Partner 4 X 400m run (1:1 Work/Rest)

Partner WOD w/Carrie

10min AMRAP Nate
2 MU (man makers 35# for Carrie)
4 HSPU
8 KB swings (53#)

then

10min AMRAP McGee
5 deadlift (225# for Carrie/185# for me)
13 push-ups
9 box jumps 20"

18 + 2 deadlifts

5 Pullups Kiip
10 Pushups Chest to floor
15 Squats

20 minutes

15+ Pullups and Pressups

45+ minutes snatch training

Untimed FRAN
21-15-9
Back Squat + Push Press
Strict pull ups

20 seconds of work / 10 seconds of rest
Mt. Climbers
Plank
___then____

Toe Touch
Elevated Row

Plus Upper Body Blast

5x5

Ring Row: Full Vest
Squat: Full Vest & 30 (Go up to 35s)

Rows were tough. Good weight, but could start to tie plates under vest in later workouts.

3 Rounds For Time:

10 Pullups
10 Burpees
10 Sumo DL 95lb

9:46