20 min AMRAP

5 slamballs 20#

10 box jumps 24/20

20 mountain climbers – Each leg = 1 rep

6 miles on Montour Trail with Ellie
Time: 55:55
Avg Pace: 9:19
Elevation: 172ft
Calories: 862

Splits:
1: 9:26
2: 9:13
3: 9:37
4: 9:20
5: 9:25
6: 8:52

5 rounds of:

• 2 minute rounds followed by 2 minute rest:
• 200M Run
• 10 Thrusters (95/65)
• As many CTB pull ups as you can*

2 rounds at 65, 3 @ 45
5, 0, 2, 2, 5

Post WOD:
- 40 T2B

1 hour session with Coach Mongo at CFW

All snatch work, was great skill work, then threw weight on the bar and did somewhere around 15x135#

Afterwards did muscle up skill work, was great! I'm very excited...

Strength: backsquat 3-3-3-3-3
225#-245#-265#PR-225#-225#

Metcon: For time
30x Air squat
30x ABMAT sit up
30x Pull up
20x Air squat
20x ABMAT sit up
20x Pull up
10x Air squat
10x ABMAT sit up
10x Pull up

3 Rounds of:
21 Hang Squat Snatches
500 mtr row/0.8 miles Air bike

4x: row 1000m, 15 T2B, 15m hs walk

4 Rounds
15 Thrusters 95#
15 Pull Ups

For time

40 Squats
20 Push Press @60/40
75 Jumping Lunges (Plyo Lunges)
10 Muscle Ups (scaled to 10 Pull Ups and 10 Ring Dips)
15 HSPU (Scaled to about a 3" dip)
20 Toes To Bar
Run 800m

5x (Power clean + push jerk + power clean + push jerk)