STRENGTH
Bench Press 5x5

WOD
10 Rounds
5 Hand Power Clean
3 Front Squat
1 Push Press

All at 135/95

Benchmark WOD #3

5 Rounds
20 burpees
20 KBS 53/35

10 MIN AMRAP W/ 20lb Vest On:

5 Ring Dips
5 Burpees
10 DU
5 Box Jumps 24"

For Time:
5 Rounds
5 Hang Power Clean 135lbs
5 Pull ups
+
5 Rounds
5 Hang Power Snatch 95lbs
5 Pull ups

13:09

Recovery/Mobility WOD
3 rounds, not for time
10 T2B
400m run
10 T2B
5-8 minutes of mobility

Tried for 2 minutes each round. I think I ran too fast on the 400s.

4 rounds:

40 double unders
20 box jump (24 inch)
20 kettlebell (45 lbs)
20 grasshoppers

50 du (200 singles)

then 21-15-9)
hdpu (or hand release pushups (do 42-30-18)
box jumps
pull ups

end with 50 situps

OLY
overhead squats 1 rep max- #85
kb snatches (12) 3 rounds of 25 both arms unbroken

100 Burpee Pullups for time

Run 4.9 miles. Bethel 5 mile

100 Reps for time