Group warm up, then;

3 Rounds

800m run

15 Toes 2 bar

10 Overhead squats 135/95 MOD 35

Time 27:15

watched the PRT 130 test review lecture during

6 rounds
25 squats
10 push ups
30 sec plank
16 reps w/ 15# punching motion

Had lots of breaks because having to stop and do problems and stuff

walking

For total working time and burpees:

3 rounds of-

12 C2B Pullups
12 Thrusters @ 95/65#

3:00 ME Burpee Box Jumps 24/20″

3 rounds of-

12 C2B Pullups
12 Thrusters @ 95/65#

As many rounds as possible in 20:00 of:
25 Push ups
1.12-mile Bike
12 Body Weight Deadlifts (155)

3.5 rounds (half way through bike (.56miles))

4RFT:
400m Run
40 Squats
30 Sit ups
20 Push ups
10 pull ups

Times per round:
4:43
4:57
5:22
4:46

For time:

50 pull ups
100 push ups
100 sit ups
100 squats

17:50

a) BS wk 4: 5x95, 115, 145#
b) hang clean: 5x2: 75, 95, 115, 135, 145#
c) Mainsite WOD:
50 OHSx35#
100 AM sit ups
20 OHSx65#
50 T2B
10 OHSx95#
20 GHD situps
= 13:28

Warm-up: 2 rounds of Russian, American, squat, push press and thrusters. 30s each

Strength: 5x5 backsquat

35, 55, 75, 85, 95, 105, 115

WOD
500m row
30 T2B
40 Sandbag G2S (35/53)
500m row

3 min each station. Record row time.

2:09, 2:09. K2E

Warmup
EMOM 5 min
7 Wall balls (10/14)
7 Push ups

WOD
Thruster walk
400m
1 thruster (135/95) every 15 steps
5 burpees every time barbell is dropped

75#, 19:12