Back hurted so couldn't do dead lifts. 70kg is my max.

5 rounds x2

Ran 4.5 km two times with the monsters.

As Fast As Possible
6x
200m Run
20 1 arm KB Swing L+R (40 total) 12kg

Skill/Strenght:

• Snatch (70kg)
• Clean (90kg)

WOD: 15 min AMRAP:

• 3 HP Cleans (60kg)
• 15 Box Jumps (60 cm)
• 20 Push-ups

(4+15+11 rounds)

Pre-Wod:
Front Squat: 5 (1 second at the bottom); 4 (2); 3 (3); 2(4); 1 (5): 135 lbs

For Reps:
-5 minutes: Run 800 meters then with remaining time- AMRAP of 5 KB Swings, 5 Goblet Squats

-2 minute break

-4 minutes: Run 600 meters then with remaining time-AMRAP of 5 KB Swings, 5 Goblet Squats

-2 minute break

-3 minutes: Run 400 meters then with remaining time-AMRAP of 5 KB Swings, 5 Goblet Squats

8 rounds of 20 secs work and 10 sec rest of each exercise

Pullups - 56 rep

Pushup - 88 reps

Situps - 120 reps

Squats - 133 reps

Total score 397

5 rounds @ 105# of
12 dead lift
9 power cleans
6 jerks

Clean & Jerk 2-2-2-2-2 (50#, 60#, 70#, 75#, 80#)

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WOD:

EMOTM 14min :
Odd: 10 Burpees,
Even: 30sec Plank Hold

140 min
1.Warm up & prep. for ATQ Wod 1
A. Mobility & breathing
B. Ergs for 3+2+2+1 min
C. Squat warm up w/ band & KB
D. Movement prep: knee raises, front squat, push press
E. 2 sets of: 6 + 6 + 6 PP, FS, KR

2.ATQ Wod 1
A. 5 RFT:
12 STOH 25 kg
12 FS
12 hanging knee raises
Time: 5.45

3.Cool down
A. 30 min easy AB

4.Accessory
A. 3 sets:
5 + 5 TGU @ 8 kg KB, slow tempo

B. 3 sets:
10 curl up w/5 sec. pause
35 s. side plank hold
20 bird dog

C. 3 sets:
8/s. bicep curl @ 25 lbs