10-9-8-7-6-5-4-3-2-1

Push Press @ 95lbs
Bar Over Burpees

After reps 8,5,2 do 30 Double Unders

ME - Press - 4x2
135-135 (1)-125-130

Skill work: pistols, rope climbs

3 rounds for quality:
:60 candlestick pistols
:15 rest
:60 rope climbs
:15 rest
:60 box jumps (20")
:15 rest

1) 10-20 Wallball
2) 10-20 Box Jump

Hang Power Clean
5-3-3-1-1-1
3 rounds
12 x hang power cleans (45)
12 x wall ball
12 x burpees

5X45
5X65
5X75

Ran 0.5 miles of hill work at about 7:50 pace
Ran 2.0 miles between 7:30 and 8:00 pace

2 X Ab Circuit:
10 27.5 lb weighted sit-ups
10 Hanging leg raises
15 Ab Wheel rolls on knees
20 25kg Side bends each side

5 x Deadlift #235
15 Double Unders

Every minute for 5 minutes

5x400m sprints
90 sec rest between

results:

2:00min
1:30min
1:45min
1:45min
1:30min

3 Rounds Bergeron Beep Test*
50/40 Cal Row
3 Rounds Bergeron Beep Test
50/40 Cal Row
3 Rounds Bergeron Beep Test

Skill work: "Skin the cat"

Then:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
barbell lunges (96/65) - used 65 lbs
bar-facing burpees

30 double-unders after the sets of 8, 5, 2 burpees - scaled to 150 singles

1-1-1-1-1 deadlift = max 215lbs

then…

18-15-12-9-6-3
deadlifts @ bodyweight = 120 lbs
box jumps (24/20) - used 20" box