Strength:
- 3x 5 dead lifts (heavy)

Perform the following complex three times:
- Dead-lifts
- 400 meter run
- Toes to bar

First time, do 21 dead-lifts and 21 toes-to-bar.
Second time, do 15 of each. Then of 9 each.

8min 85% effort
- Row 200m
- 5 T2B
- 5 Burpees
SCORE: 5 + 140m

R4M

8min 85% effort
- Run 200m
- 5 clean and jerks (115/75, 95/65, 75/45)
- 8 squat jump touch about 6″ above reach
SCORE: 4 + 25m

R4M

8min 85% effort
- 30 DU
- 10 HRPUs
- 10 walk lunges
SCORE: 8 + 30 DUs

3X 1 Min Max Reps
-Push Press (65/45)
-KTE
-Hang Power Snatch (65/45)
-Wall Ball
- Burpee
1 minute break after each round

10 Minute AMRAP

Wear #19 Weight Vest
10 Burpees
5 HSPU

5 Rounds for time

(4) Deadlifts @ 305#
(15) Hollow Rocks
(20) DU's

Cooled down with 3 max hold handstands

Strength Ladders:

Clean & Press (3 Rep Ladders)
1x3x155
1x3x185
1x3x205
1x3x225
1x2x235 (failed on third)
1x3x225

Thruster Ladder (3 Rep Ladder)
1x3x155
1x3x185
1x3x205
1x3x225
1x1x235 (failed on rep 2)
1x2x225 (failed on rep 3)

Finished workout with 1 hour spin class

Deadlift: 5-3-3-1 or 3-3-1-1 (find your 1RM in 15 minutes)

then

15 Min AMRAP

1 Snatch + 2 OHS (135 / 95)
14 Floor Press (same weight)
7 Knees to Elbows

3X 1 Min Max Reps
-Push Press (65/45)
-KTE
-Hang Power Snatch (65/45)
-Wall Ball
- Burpee
1 minute break after each round

100 Push Press (55# then 45#)
100 Overhead Squats (55# then 45#)

Had to scale down slight after halfway. Reps were broken up randomly.

3X 1 Min Max Reps
-Push Press (65/45)
-KTE
-Hang Power Snatch (65/45)
-Wall Ball
- Burpee
1 minute break after each round

96,86,81.