5rds
10 C&J 155
20 Box Jumps

400m Run Cashout

17:32

5rds
10 C&J 155
20 Box Jumps

400m Run Cashout

17:32

50 KB Swing Buy In

21-15-9
Wall Balls
C2B Pull Ups

60 Burpee Cash Out
20/rd with 0:30 break between rds

Warm-up: 3x6 - deadlifts, bent rows, power cleans, front squats, strict press, back squats, push-ups (Rx = 75

Clean work

WOD = 25 burpees, 25 power cleans (Rx = 135; I did 75), 25 burpees. But, every minute, 5 wall balls (10#). Finished in 5:54 (maybe a little slower).

Buy In: Max set strict pullups (used blue band, did about 5)

15 Pushups
10 Box Jumps (24/20)
5 Rounds

Rest 2 min

50 burpee box jumps

Buy Out: Max set kipping pullups (used blue band, did about 5)

Tough work out. Thought I was going to throw up.

2.12 mi 240 cal 30:00min

25m yoga

Strength

Snatch Practice
5 heavy singles

*Worked up to 65lb
*Still need to work on form, balance

WOD

6 jump over the box (24"/20")
12 alt dumbbell snatches
AMRAP 5 minutes x 2 Rounds (1 min rest in between)

*Used 35lb dumbbell
*Was able to easily jump over 20"

A. Back Squat 2-2-2-2-2; rest 2-3 min
B. Jerk from rack - build to tough single
C. EMOM 10' C2B
+
FT
15 Thrusters, 155lb
10 Over the bar burpees
15 OHS, 175#
10 Over the bar burpees
15 Power Cleans, 195#
10 Over the bar burpees

A. 275-295-315-325-335
B. 275
C. Completed UB
+
9:32

Pre-WOD
• 5k run (24:24)

WOD (10,9,8...2,1)
• Deadlift (225 lbs)
• Benchpress (135 lbs)
• Clean (95 lbs)

Post-WOD
• 100 sit-ups