I.
75 Strict Pull-Ups

II.
--3 rounds for time--
500m row
10 Toes to bar
15 squat cleans @ #95
20 situps
25 wall balls

(20 min time cap)

Pre-WOD:
- Work up to heavy set of 3 rep Deadlifts; Touch and go, do not let go of bar.- 315

WOD - Hero WOD "The Seven" w/ Partner:
- 7 HSPU
- 7 Thrusters (135,95)- 135
- 7 K2E
- 7 Deadlifts (225,?)-225
- 7 Burpees
- 7 KB Swings (53,35)

• Alternate movements with partner.

1) Banded Deadlifts - 225 + Black Bands - 3x5 working sets

2) 5 sets:
2a - 3 1.25 front squat @ 205
2b - 3 Hang Cleans from a box - 135

3) 5x2 Jerk - 185x2, 205x3

Yoga

Skill
Snatch from blocks - 70kg
Clean from blocks - 90kg
3x10 Back Extensions (20kg)
EMOM for 5 minutes: 2 Unbroken Weighted Muscle-Ups (10kg)

Strength
3-3-3-1-1 Back Squats
(100kg - 110kg - 120kg - 130kg - 140kg Fail)

WOD
Three rounds for time of:
50 Double Unders
10 T2B
Tripped up about four times in the last fifty double unders.
All T2B were done unbroken.

5 Rounds - Partner Workout

10 Squat Cleans 135
15 Box Jumps 24
20 Wall Balls 20

work to a 1RM back squat for 15mins

5 rounds for time:
21 wb
200 ft farmers carry
9 strict HSPU

3 mile tempo run on treadmill

21-15-9 for time of:

Thruster, 80 pound
Push-ups
Kettlebell swings, 45 pound

at CMG

WOD A
10 Burpee Pull Ups
20 Meter Bear Crawl
100 Meter Sprint

WOD B

6 Minute Amrap
20 Abmats
Hill Sprint

Cash Out:
70 Double Unders