Monostructural
run 1000mt on treadmill

Conditioning

6' AMRAP
- 3 strict pullups
- 6 clean squat @50/30
- 9 box jumps

then

6' AMRAP
- 12 pushups
- 15 deadlifts @70/45
- 18 lungees (9 each leg) with 10/20 Kg OH plate

Then, depending on your weaknesses, choose ONE of the following:

5a. Interval Work
15-12-9
Sumo DLHP 115/75lbs
Ring dips
Rest 2 minutes
15-12-9
Sumo DLHP 115/75lbs
Ring dips
Rest 2 minutes
15-12-9
Sumo DLHP 115/75lbs
Ring dips

5b. Bitch Work
3 Rounds
100 Assault Bike calories
Rest 3 minutes

3 rounds for max reps
1 min DU
1 min rest
106

15-12-9
Thrusters (135/95) - 65#
Wt. pullups (45/30#) - band
12:09

As many round as possible in 7 minutes of

7 Kettlebell swings, 1.5 pd / 1.0 pd
7 Sumo Deadlift High Pull, 1.5 pd / 1.0 pd
7 Goblet Squats, 1.5 pd / 1.0 pd
6+4

Part 1
Squat mobility work
- Using a bar or support slowly squat at shoulder
width with straight feet, toe'd in, and toe'd out 3
each with a narrow and a shoulder stance.
[Watch video](

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Part 2
6 rounds:
30 seconds of Girardellis
60 second rest
[Instruction begins at 2.05 in video ](

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Squat

60m Sprints - 5x60m - rolling - 8.12, 8.00, 8.00, 7.97, 7.99
100m sprints - 2x100m - rolling - 13.69, 13.73

Snatch to Max - 185 - failed @ 200 7-8 times

6x2 Squats @ 275# - made

Bench Press - 225# for 3x8

Deadlift - 3x10 @ 230

Modified "Bruck" - done with Tim as a partner WOD

23:15
4 RFT:
25 cal AirDyne
24 Back Squat @ 185
24 Jerk @ 115 instead of 135

Bench press 5x3

E2MOM (6x)
Sumo Deadlift x 2

40 Yrd Sprints - 12x40 - rolling - turf - 5.7, 5.3. 4.97, 4.81, 4.72, 4.65, 4.59, 4.68, 4.71, 4.76, 4.81, 4.78