• 800m Run
• 20 Toes-to-Bar
• 800m Run
• Push Press: 75 lbs x 20, 65 lbs x 20
• 800m Run
• 180 Singles Jump Rope

A. 5 sets: 1 Power Clean, 1 Push Press, 3 Push Jerk (do not drop bar between reps). Rest 2 min
B. Deadlift: 6-5-4-3, 3min rest
C. Row or Run: Row 500m or Run 400m, rest 90sec, then Row 500m or Run 400m again (don't mix it up...row & row or run & run ONLY)

A1. 4 sets: As many reps as possible (AMRAP) strict pullups @2112 tempo, 30sec rest
A2. 4 sets: AMRAP handstand push ups, 4 min rest
B. 20 min As many rounds/reps as possible:
2 rope climbs
10 wall balls
25 situps

10-9-8-7-6-5-4-3-2-1
Pullups
Pistol Squats (R and L =1)

I did assisted pistols

Back Squat

5 Sets of 5 reps @ +5# from last Monday

Time will be tight to get all of this in so get warmed up and get right to work and keep rest periods adequate but not long (1-3 Minutes)!

275, 295, 295, 295, 295

Pre-WOD
5 X 3 Front Squat
(240, 245, 250, 255, 255)

5 RFT
10 HSPU
400m run

Pre-WOD
5 X 3 Front Squat
(165, 175, 185, 195, 215)

5 RFT
10 HSPU
400m run

Skill:
Movement Review

WOD:
5 RFT
15 Pull-ups
20 Push-ups
25 Sit-ups
30 Squats
200m Run

Skill/Strength:
Hang Snatch: 73% 3 sets x 2 reps @ 65#, 65#, 75#
80% 2 sets x 2 reps @ 95#

Push Jerk: 82% 4 sets x 2 reps @ 115#, 125#, 125#, 135#

Back Squat: 88% 5 sets x 3 reps @ 165#, 185# (3 sets), 195#

WOD:
5 Rounds for time
50 meter run
20 ab mat sit-ups

Press (OH Strict)

4 Sets of 5 @80% 1RM

Time will be tight to get all of this in so get warmed up and get right to work and keep rest periods adequate but not long (1-3 Minutes)!