3,000 yards
1:00 hour

First workout back after the 2-week holiday

Did the BWCC Washing Machine hill circuit - clockwise - 4x. Total of 6 miles. Felt really great!

21 15 9
75 hang power clean. Rx was 135
Time 516

Five rounds, each of:
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats

Rest precisely three minutes between each round.

Amended to 20x burpees instead of pull-ups due to lack of bar/door-frame Overall time is including scheduled rests.

Strength:
1 x 20 Back Squat (165lbs)

WOD:
500 Meter Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Pre-WOD: 3 Rounds
-20 Grasshoppers
- 5 Bar Touching Burpees
- 3 Strict Pull Ups
Then:
5X3 Power Cleans (as heavy as possible)

WOD: For Time:
-10 Clean & Jerks (#135/95)
--Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)
--8 Clean & Jerks
--Cindy
--6 Clean & Jerks
--Cindy
--4 Clean & Jerks
--Cindy
--2 Clean & Jerks
--Cindy

30x Pull-ups
30x Push-ups
30x Sit-ups
30x Box-Jumpts
30x Snatch

A. Press x 1/Push Press x 2, x 5
B. 8' EMOM Power Clean TnG x 5 + 3 burpees (55-65%)
C. 20 CTB AFAP
+
12' AMRAP
10 KBS, 70lb
10m Bear crawl
10 Burpee Broad Jumps

A. 95-115-135-155-175
B. 185
C. 0:28

A. Back Squat @ 30x1; 6 reps x 3, rest 3 min
B. DB step ups, 24", 10 each leg x 3
+
3 RFT
40 Dubs
15 KBS, 70lb
20 Step ups, 24"
15 Wall Balls
Rest 2 min

A. 225, 245, 275
B. 35, 55, 70
+ 2:14, 2:16, 2:13 (10:43)

A. Power Clean cluster 2,2,2; rest 10 sec btw x 3 rest 3'
B. EMOM 10' Power Snatch, add 10-20lb
+
8' AMRAP
2 OHS, 95lb
1 MU
4 OHS
2 MU
6 OHS
3 MU....

A. 225, 245, 265
B. 235
+ 6 rounds (63 reps)