Pre-Wod
OTMEM for 15 minutes
2 power cleans: touch and go
Start heavy and end heavier

For Time
100 KB swings (53/35#)
200 meter run every break

Did alt WOD
21-15-9
GHD
Back ext
then
15-10-5 weighted/unweighted sit-ups with 35# DB

Post
3min plank

4 X 8 Front Squat

8 Rounds of Tabata each: alternating
Dumbbell Thruster (45/25#)
Pull Ups

Post: L-Sit Practice

8 pull-ups
6 thrusters

4 X 8 Front Squat (185, 225, 245, 245)

8 Rounds of Tabata each: alternating
-Dumbbell Thruster (45#) (Low Round- 5 reps)
-Pull Up (Low Round- 5 reps)

Post: L-Sit Practice
3 max holds.

50 KB Swings 32/24kg
30 Shoulder Touches
15 T2B
20 Shoulder Touches
15 T2B
10 Shoulder Touches
15 T2B
25 KB Swings 32/24kg

70# db
40# dbs
V-ups

Pre-Wod: EMOTM for 15 minutes
- 2 Power cleans: touch and go (155)

For Time:
- 100 KB Swings (53/35)
- 200 meter run every break
(35,25,20,20)

Post:
- 3 Minute Plank

10 rounds, start and finish WOD with 1 mile run
20-18-16-14-12-10-8-6-4-2x reps of:

Pull-ups
Burpees
Push-ups
Sit-ups
Squat

3 RFT
400 M Run
15 Power Cleans 135 Lbs
15 Ring Dips

3 rounds
run 800 m
20 x pull-ups ( assist)
20 x push-ups
20x burpees
20x squats
20x walking lunge each leg

Strength

High Bar Back Squat:

High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95% – rest as needed.
270, 290, 305, 325
Conditioning

3 rounds for time of:

Run 400M
21 C2B Pullups
12 Deadlifts 275/185#

5 rounds, of 3 min AMRAP

1 min rest between rounds

3 Power cleans 135/95 (MOD 80#)
6 Push ups (MOD knees)
9 Squats

Rounds: 17+4

Push ups felt great. 80#'s was a PR for me... they were tough, but I felt good.