Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) - 25#
12 Pull-ups - blue band

Floor Press
3-3-3-3-3

then:

AMRAP in 7 Minutes
10 Box Jumps (20/21"-24/25")
30 Double Unders

for Time
-50-40-30-20-10
-Double Unders
-Sit-Ups

SKILL:
Squat Snatch Review

WOD:
AMRAP 8 Min
4 Hang Squat Snatchs
Run ‘Lil Loop

WARM UP
A. Mobility
- PT Band: Knee
- Foam Roll: IT-Band
- Couch Stretch
B. Dynamic Warm Up
- Run 1000m or Row 1200m
C. Burgener Warm Up & Skill Transfer Drills

WOD – “ANGIE”
For time:
- 100 Pull-ups
- 100 Push-ups (hand-release)
- 100 Sit-ups
- 100 Squats

Time: 22:06

Notes: Pushups pushups pushups... they took too long. Work on pushups!

3 Rounds

Run 800m

50 superman’s

50 abmat sit ups

3 RDS

Run 800m

50 superman’s (25 Back Extensions)

50 abmat sit ups (25 ABMAT)

Pre WOD
-10 Turkish Get Ups on each side

WOD: 2 Rounds of:
-3 Minute Clock
--400 Meter Run
--Max Sit Ups in the time remaining (26, 27)
---1 Minute Rest
-3 Minute Clock
--400 Meter Run
--Max Hand Stand Push Ups in the time remaining - modified with pike on box (17, 20)
---1 Minute Rest

15min AMRAP

5 Power cleans 155/105 MOD 75

7 Box jumps 30/24 MOD 20

9 KBS 2/1.5p MOD 1p

TOTAL: 8 +2 rounds

3 Rounds

20 OHS #95/65
Shuttle Run 5M, 10M, 15M, 20M