5 Pull-ups
10 Push-ups
15 Air Squats

I did 11 rounds + 5 pull-ups

4mi tempo run along Corrigan Dr
6mi total
Time: 51:00
Avg Pace: 8:30
Elevation Gain: 143ft
Calories: 866

Splits:
Warm-up: 9:37
4mi tempo: 7:58
Cool down: 9:32

http://connect.garmin.com/activity/146706323
Did tempo as a workout so watch did not take mile splits. Would have liked to seen the splits for each mile. Need to change on watch.

100 Burpee Challenge Day 61

Power Clean 1 RM

Weighted pull up
3x5
Max BW: 16

WOD: Snatch Complex EMOM 10 Minutes: Snatch Deadlift Full Snatch (Yes, that means squat) Overhead Squat Weight should be 75% of 1rm of whatever lift is the lightest for you. Core: 100 Sit ups (weighted if possible) 100 Supermans

3 rounds for time:
21 front squats (75#)
40' handstand walk (mod to 20 wall walks)
30 GHD sit ups
40' handstand walk (mod to 20 wall walks)

Bench Press
5X8 #185

Worked up to a 3RM #230

8 Min AMRAP
5 Situp
10 Boot Strappers
15 4 Count Flutter Kicks

8 Rounds + 20

3 x 3

technique