2 Rounds:
- go at a gentle pace - not allowed to breath in through your mouth, only through nose, for all movements
- 2km Ride (on level 12)
- 750m Row (on level 7)
- 1km Run (12km/h)

Strecth for 45mins

Strenght

10 -8 - 6 - 4 -2 Press starting at 65%

Conditioning

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
48 Double unders/ 96 Single unders

• 10 pullups

• 10 Burpees

• 5 rounds for time of:

  • 10 Pushups
  • 20 DB Snatch(35, 10 each arm)
  • 30 Situps
  • 40 Clean (45)

10 min AMRAP of Snatches:
30 x 75lb
30 x 135 lb
30 x 165lb
Max reps of 210

For time:
10 rds of:
10 pushups w/ hand release
10 situps
10 air squats

Complete As many reps as possible in 10 minutes

Snatch
30 reps 75/45
30 reps 135/75
30 reps 165/100
Max reps 210/120

15 minutes to find your 3rm of Power Cleans - 165#, got 185 once but didnt have it in me this morning for 3rm. Didnt give myself enough time from 165 to 185, on a good day might have been able to.

Then,

15 min AMRAP

5 ring dips

10 Ground to overhead 115

20 Squats

10min AMRAP

30 snatches (75/45) 30@ 45lbs
30 snatches (135/75) 30@65lbs
30 snatches (165/100) 7 @75lbs
Max reps (210/120)

10 rounds of

wall balls x 10 20#
burpees x 5

notes: burpees still suck :D

15 minutes to find your 3rm of Power Cleans - 185#, could have hit 205# if I didn't feel so crazy awful.

Then,

15 min AMRAP

5 ring dips

10 Ground to overhead 115

20 Squats

Felt okay, not great. Trying to burn out this bug/cold/whatever this thing is.