Deadlift
5-5-3
Then 12min to find 3RM
405# PR

Then 1mi Run
6:55

A.

Back Squat 2rm - 125 lbs

Close Grip Bench 5rm - 65 lbs

B.

Every minute on the minute for 10 minutes

10 quick feet

Sprint 30 yards

EMOM+ (Every Minute On the Minute, increasing reps each minute) Snatch (95/65) Box Jump (24/20)

Nearly finished round/rep 8 - missed by one box jump.

Worked on pull ups. Almost there.

18min AMRAP of:
* 30 burpee
* 15 T2B
* 3 squat clean (60%)
* 30 DU
* 15 swing

Run 400 m
21 kb 53#
12 push ups

3 rounds

20 mins

1000m row

AMRAP
5 Power Cleans 75lbs
10 Push Ups
15 Ab Mats

Rounds 7 + 19 Rx

20 mins

1000m row

AMRAP
5 Power Cleans 75lbs
10 Push Ups
15 Ab Mats

Rounds 7 + 19 Rx

Split first 1/2 into two intervals...shorter sprints on way back

Split evenly between partners

400m Run w/20lb slamball
30 Ab mats w/20lb slamball
40 Wall balls 20lb slamball
50 Lunges (w/slamball?)
60 Slamballs
70 Slamball plyo push up MOD knees
60 Slamballs
50 Lunges (w/slamball?)
40 Wall balls w/20lb slamball
30 Ab mats w/20lb slamball
400m Run w/20lb slamball

Time 32:16

EMOM
Even - 12 Burpees
Odd - 10 Deadlift @ 65#