WOD
• 5k run

Pre-WOD
• 5k run (24:28)

WOD
• 50 pull-ups
• 50 push-ups
• 50 abdominal crunches (70 lbs)
• 50 squats

Post-WOD
• Push-press (135 lbs max rep)

1-Press
2-Push Press
3-Push Jerk
Worked up to 175#

WOD
10-1
Pull-Ups
Box Jumps (30/24)
7:56

Tabata:
Front Squats (75)
Row (Cal)
Hollow Rocks
KB Swings 2pd
HR Push Ups

284

Tabata:
Front Squats (75)
Row (Cal)
Hollow Rocks
KB Swings 2pd
HR Push Ups

284

12' EMOM

Odd minutes = L Pull Ups *3, 3, 3, 4, 4, 6

Even minutes = Seated Box Jumps 12" to 30" *5, 5, 5, 6, 6, 12

Oly
Snatch Focus
20 mins to work up to a solid “rep” of the following complex-
1 Snatch Deadlift + 1 High-Hang Snatch + 1 Snatch @ 65

Met-Con
-5 min AMRAP-
3 OHS (95/65) @ 65
6 STO (95/65)
2+6

2 min rest

-5 min AMRAP-
3 CTB Pull-Ups
6 Hanging Power Snatch (95/65)
3+3

Mobility
1) Banded Shoulder Distraction- 2x1min e/s
2) Banded Shoulder Capsule Mobilization- 2x1min e/s

Strength- Max Press
1) Floor Press- 1.1.1
Warm up: 65, 75, 85
Work: 95, 105, 115

2a) BB Skull Crushers- 3×8 @ 33
2b) OH KB Walks- 3x100m @ 35

EC
Band Push-Downs- 1×100

25 Minutes of Skill Work: Kettlebell Swings/Deadlifts/Jump Rope

For Time:
20 Deadlifts 225#
30 Box Jumps 24
40 Burpees
50 American Kettlebell Swings 53#
60 Sit-ups

11:01

For Time

9-7-5

Chest 2 Bar Pull Ups
Squat Snatch @ 95#