3 rounds for time of:

10 burpees
20 squats
30 situps

2:45, 2:30, 2:27

10-9-8-7-6-5-4-3-2-1

Thrusters at 95 lbs
Burpees

Find 500m row max (1:51)

Then

21-15-9
Wallballs
KB swing
GHD

Find 3RM bear complex

Then

EMOM for 30min
1 squat snatch
1 MU

18min cap

2000m row
50 pistols (alternate legs)
30 hang cleans (225/135#)

Got through 8 hang cleans

800 m run with weightvest

Then
All with 30 lbs weightvest
20 min Amrap

5 pullups
10 pushups
15 overhead squats with 45 lb bar
20 box jump 24 inch box
4 rds + 30 reps

Then 100 sit ups alternating with 20 lb wall Ball for time. 6:55
Then 2 mile hike with daughter on back

For Time:

21-15-9 Reps of:

-HSPU (sitting shoulder press - 65lb)
-Ring Dip
-Push up

Rx's today.

Nancy
5RFT
400m run
15 OHS (95/65)

RX. 8 min mile pace on treadmill

5 RFT
400 m run
15 OHS (95.65)

RX. 8 min mile on treadmill

Squat clean & jerk 175lbs max.. Clean & jerk 205lbs max

18 min time cap
5 rounds
155lbs
12 Deadlifts
9 power cleans
6 push jerks