20 Rep BackSquats

60#

Snatch 90

Db clean 30

Great class with Erin. Enjoyed the balancing poses.

8 Pullups (used green band)
8 Pistols (used box for balance)
8 Box Jumps (24/20)
AMRAP 5min

Rest 1min
3 Rounds

Back Squat:
10x160
8x185
8x185

Legs were too burnt out from the sprints earlier, so I cut it short.

5 Rounds for time

10 DL - 95#
20 Abmat sit ups

9:00

For time

100 DU
50 cal row
25 toes to bar

TC 9 min

1000m warm up
1000m row (100m moderate/50m sprint)

5 minutes spin bike:
30 seconds moderate
15 seconds hard hill
15 seconds sprint

4Rounds:
10 Hang Squat Clean @ 85lbs
25 V Ups

5 minutes spin bike:
30 seconds moderate
15 seconds hard hill
15 seconds sprint

20 minutes treadmill work
2 minutes incline at 3.0 pace, level 12
1 minute run at 7.0 pace

SUPERSET:
3x10 Bent Over Pendlay Row
3x10 Deficit Pushups

SINGLE SET:
Seated Close Grip Low Row Ladder
1x15, 1x10, 1x5 (rest 30 seconds) 1x5, 1x10, 1x15

1x12 Wide Grip Pull Up
10x Banded Wide Grip Pulldown
25 Decline Bench Reverse Crunch
1x12 Chin Up
10x Banded Chin Up Grip Pulldown
25 Decline Bench Reverse Crunch
1x12 Wide Grip Pull Up
10x Banded Wide Grip Pulldown
25 Decline Bench Reverse Crunch
1x12 Chin Up
10x Banded Chin Up Grip Pulldown
25 Decline Bench Reverse Crunch

SUPERSET:
3x8 Lat Pullover
25 Crunches

Pre-WOD
7x3 Bench Press 80% of 1RM, 90#

8 Tabata Intervals of Each
-Row: Total Meters, 728
-Push Ups: Total Reps, 71