131002:5 rounds of
-:30 sec ME row for calories
-:30 sec rest
-:30 sec ME Double hand KB Clean (24/16kg)
-:30 sec rest
-:30 sec ME 10m shuttle run
-:30 sec rest

Used 20#DB for clean

5 Burpees

3:57.6
-tough! Legs tired at end!

Clean x 3 3 RM

Pre-WOD:
-5X3 Bench Press (pause on chest) 135,155, 175, 185, 185

WOD: EMOM (10 minute)
-3 Power Cleans (75%)
-10 Push Ups

Rest 5 Minutes

Run 1 Mile

10 rounds
5 pull up red band
16 lunges (8 each leg) varied the type of lunge each round
8 dive bomb push ups
26 flutterkicks

played volleyball with the teachers adn staff at PS9 for fun... kids got to watch.

5X 5 Back Squats (65#)

5 Rounds for Time (11:09):
5 Dumbell Cleans (20#)
200m run
12 min Cap

1500m row

Strength/Skill – For Time:
1 Mile Run @ 5:37

Conditioning – AMRAP in 12 Minutes:
5 Strict Pull-Ups
10 Hand Release Push-Ups
15 Double Unders

a) snatches
b) 8 min AMRAP:
10 squat clean x95#
10 CTB
= 3+9 SC