Warm Up

3 x 200m Run
(70%, 80%, 90-100%)

Mobility

Lateral Opener
Anterior Compartment Smash

Movement Prep

Burgener Warm-Up: PVC or Barbell

Skills Transfer: PVC or Barbell

WOD

20min AMRAP

Up Ladder of:
Power Clean (155, 115#)
Ring Dip

Pull ups

Warm Up

2 Rounds of

25 DU
7 HR Push-Up
7 Burpees
7 Sit Ups

Mobility

Hip MOB
Posterior Chain MOB

Skill
Rope Climb

WOD (19:30 Mins)

5 rounds of:
400m Run
30 Wall Balls (20, 14#) (11/12 Lbs Ball)

no real strength work, then

Fran
21-15-9
Thrusters (75#)
pullups

8:15

I think I'm ready for 85# thrusters? got through all 45 & 75# without failing mid-thruster.

4 bases, 1 min/base.

4 innings,
first base: KBs 45#, second base:pullups, third: burpees, home: rest.

Score x 2 = 300 something?

50 Wallball, ball hits the ground every time (20 lbs)
50 burpee box jumps (20 inch box)
50 pull-ups, off the bar each time, change direction you're facing

Run, Push Press, Goblet Squat

Small - Row, Burpees, Box Jumps, Run

5-5-3-3-1-1 Front Squat then… (175lb PR)

3 RFT:
10 Front Squats using 50% of last heavy single
10 Hang Knee to Chest

Push Press 5×3 (135 PR)
then…
For time:
20 band pull ups
30 burpees
40 walking lunges
30 burpees
20 band pull ups