6 miles
Trail run
59 minutes

Part 1) Positioning Primer
On the Minute x 5:
1 Pausing Overhead Squat + 2 Snatch Balances

3 rounds for time
400 meter run
40 medball sit up 9kg
7 dead left 75% 1rm (97.5kg)

Warm Up: 2 Rounds of:
–3 min prac­tice of Dbl Unders
–2 min sit ups
–1 min squats

Work:
100 Sumo Dead­lift High Pull ( m-85# / w-60# )
Every­time you remove a hand from the bar
com­plete 21 Push Ups. Sub­tract total pushups
from 100 for score.

My Score was 16. I had 4 rounds of 21 pushup penalties.

WOD: "Annie"

For time:
50-40-30-20-10 reps each of
Double-unders
Sit-ups

For time:
50 Clean and Jerks, (95/55)

WOD: “Elizabeth”

21-15-9 rep rounds for time of:

Squat Cleans (135/95)

Ring Dips

WOD:

Run 400m/40 Kettlebell Snatches (35/25)

Run 800m/30 Kettlebell Snatches (35/25)

Run 1200m/20 Kettlebell Snatches (35/25)

Run 1600m/10 Kettlebell Snatches (35/25)

For time.

Warm up
200m run
Hip mobility stuff
Skill work Thrusters

WOD: (45# RX)
400m run
21 DB Thrusters (25#)
21 Pull-ups
400m run
15 DB Thrusters
15 Pull-ups
400m run
9 DB Thrusters
9 Pull-ups

"Mary"

As many rounds in 20 minutes of:

5 Handstand push-ups
10 One legged squats
15 Pull-ups