clean and press
95x10
115x8

clean
135x10
155x8
185x3
emom 195 12 mins
total 13

push press
135x10
155x5
175x2
155x6
155x6

1 Weighted pull up
2 box Jumps
4 plyo push ups
8 K2C

Run 1 mile 6:39

3 rounds for time of
10x 25# DB Thrusters
10x Pullups

Amrap during 20 min.

• 300 m run
• 20x air squats
• 10x bench jump
• 10x one arm shoulder press
• 20x sit ups

Strength

Bench press 3x2

*Did 100 lb 2RM
*105 lb 1RM!

WOD

Amrap 15 min
3rds of Cindy:
5 Pull-Ups
10 Push-ups
15 Squats
Then
200 m run

*Did pull-ups with no band!!!

1000M Row
50 Thrusters #45
30 Pullups

A. 2k row for time
B. Squat clean - build to heavy single
+
"Amanda"

A. 6:50 (PR)
B. 295
+ 5:29

A. Squat clean + jerk from blocks - build to 85%
B. Sled push (45# plate) + 2 Bar MU x 5
C. 15m HS walk + 5 UB Bar MU x 2

A. 255
B. Complete
C. Complete

A. Squat Clean 3-2-1-3-2-1
+
15' AMRAP
5 HSPU
10 KB Swings, 70lb
20 DU

A. 195-245-265-245-265-285
+
10 + 4

WOD
"Lynne"
5 rounds
ME BW Bench press
ME unbroken pull-ups

75#. 98 (15/7, 14/7, 12/9, 10/8, 10/6)

Cash out
250m row x 3
Score = slowest time

52s, 53s, 54s