8min EMOM of:
* 0min 5 clean + 1 split jerk
* 1min 4 clean + 1 split jerk
* 2min 4 clean + 1 split jerk
* 3min 3 clean + 1 split jerk
* 4min 3 clean + 1 split jerk
* 5min 2 clean + 1 split jerk
* 6min 2 clean + 1 split jerk
* 7min 1 clean + 1 split jerk

4 x 12

For time:
(20 minute cap)

400 m run
50 hang cleans (115)
50 front squats (75)
400 m run

Post WOD:
2 x 1 minute weighted plank (25)

3 rounds for time:
20 front squat (rx 20/ 15 kg plate)
10 m over head squat lunge (rx 20/ 15 kg plate)
20 ground to over head (rx 20/ 15 kg plate)
10 m over head squat lunge (rx 20/ 15 kg plate)

Time cap 15 minute

Back Squat 5-5-5-5-5 (between 65-75% of 1rm) 65-70-85-90-90 <-Last one stopped at 3rep, been so long since doing back squats it felt like.

Then,

3 rounds

Run 200m

7 Hang snatch(full squat) -35 lbs

Rest 1 min between rounds

4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups

1st unassisted
2nd 60lb
3rd/4th 80lb help on pullups

Strength
3x max rep pullups/ring row
Rest 2min between sets

Workout
4rounds of
1min 16 thrusters
2min 16 pullups
3min 16 v-ups/tuck ups
4min 16 Weighted lunges
5min 16 Pushups +renegade row
6min 16 Box jumps
7min rest

For total time:

4 rounds of:
* 3 C2B
* 6 Clean
* 9 Burpee

1min rest

3 rounds of:
* 3 C2B
* 6 Clean
* 9 Burpee

1min rest

2 rounds of:
* 3 C2B
* 6 Clean
* 9 Burpee

Warmup

Route Running and Passing

WOD

We played 5v5 for 90 minutes in 90 degree weather.

Great Sunday afternoon for football... good sweat.

3 rounds for time of

• 50 double-unders
• 2 minutes holding a handstand
• 35 AbMat sit-ups