5x Barbell Complex

• 5 Deadlift
• 5 Hang Clean
• 5 Front Squat
• 5 Push Press

135lb, 155lb, 185lb, 205lb, didn't get the front squats or push presses

For Time: 5 Rounds of:

• 12 KB swing at 50# subbed in a 70lb
• 12 butterfly situps

Time: 4:33

200m run
10 Burbees
20 Air Squats

Warmup EMOM
18in box jump
pushups
10 minutes

15-12-9 of
75lb thrusters
20lb pullups

Long Run

3 X Max Effort Pull-ups
18-13-8

Sled Pulls
90# 60m
90# 60m
135# 60m
135# 60m
45# 120m

10 Plank to side plank with 20#
10 chin-ups
10 TRX Tricep ext
10 T2B

7 ROUNDS

30 OH Lunges
15 KB Swings
10 Box Jumps
10 Explosive Push ups
1 minute Ring Plank

6 rounds

WOD:
15-12-9-6-3
Squat Cleans 95 lbs
Bar facing burpees

Skill: Jerk

WOD:

3 rounds for time

10 reverse woodchopper
10 pull ups (1 round pull up no assist)
10 burpees

10 Rounds For Time:
3 Handstand Push Ups
6 Deadlifts (225#/155#)
12 Pull Ups
24 Double-Unders

Note: Count best Double Under Attempts 1-1 as a sub for DU’s if needed. There will be a 45 min. cutoff.

Did 5 rounds