Run 13.5 miles to East Race and Back

WOD: On The Minute Every Minute For 15 Minutes:
-1 Squat Clean
-1 Front Squat
-1 Thruster
(95-95-95-105-105-105-115-115-115-120-120-120-125-125-125)

Post WOD:
Partner 4 X 400 Meter Run (1:1 Work/Rest)

2 Power cleans(as heavy as possible) @115

10 Double unders

Every minute, on the minute for 15 minutes

10 Lunges
10 Push-ups
10 Dips
5 Close grip chin-up
12 KTS

In teams of 2

4 burpees EMOTM

30 Thrusters @ 65
30 DLs
30 OHS
30 Push Press
30 Front Squats

9:24

7 Rounds for time:

5 HSPU
7 Box Jumps
10 Flutter Kicks (4 count)

1. Perform build up sets to complete a 1RM Deadlift and record

2. Perform Max Burpees in 1:00

3. MET CON: 6 Minute AMRAP
   Hi-Hang Power Snatch x 5
   Push Up x 5
   Knees to Feet x 5
   Bent Over Row x 5

Row 250m.
20 Push-up
20 OH Lunges 45 lb
Row 500m
40 Push-up
40 OH Lunges 45lb
Row 250m
20 Push-up
20 OH Lunges 45 lb

Reme, 45seg. 1:30seg y 45seg.

5 rounds for time - 15 minute cap:
5 power clean, 115lb
5 shoulder to overhead, 115lb
3 muscle-up

hang pc
2x pu/dip no help = 1 mu

Pre-Wod
Front Squat: 10-8-6-4-2 (135, 185, 225, 245, 265)
Hang Clean: 7 X 3 - didn't do this.

WOD: For Time (7 Minute Cap)
21-15-9
-Burpee
-Pull Up

4:54

5x5 Bench Press @ 225#