Warm Up
10 Goblet Squats (Any Weight)
25 Air Squats
2 Minute Squat Hold

Strength
Rest as needed between lifts
Deadlift 5-5-3-3-1x reps

Rest

Work up to 1RM
Front squat

1RM Clean - 105 (10#PR)
1RM Bench Press - 90 (-5 PR)
1RM OHS - 85 (25#PR)

Skill
Rowing Technique

Wod
Teams of 2

2 Rounds
21 Air Squats
100m Run
15 Push Ups
100m Run
9 Box Jumps
100m Run

13:07 min

Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Deadlift

5x4 @ 73%

WOD
20-18-16-14-12-10 Pull ups

60-50-40-30-20-10 Dbl Unders

Run 1 mile and time it.

Rest for no more than an hour, then:

Burpee pyramid up to 6

1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1

2 minute breaks between sets.

DEAD
ROW
CLEAN
SQUAT
PRESS

20MINUTES

burpee
renegade row
mt climber
ta crunch

20 minutes

For Time:
Thrusters 135#: 9-6-3
K2E 18-12-6

3:50

AMRAP 15 min:
Sprint 100m
Jog 100m
double under x 20
Rounds: 7 rounds, 45m