Squat Cleans
PVC Skill work
45 x 5
75 x 3
95 x 2
115 x 1
135 x 1

15min AMRAP
6 strict pull ups
8 goblet squats (45)
12 flutter kicks (48 singles)
45# bar hold (wait while partner is doing his workout)

Completed 6.5 rounds

WOD:
18 minute AMRAP of:

3 Muscle-ups
9 KB Swing (53)
15 Box Jumps (24")

8.2 rounds

Elm, birch, Territorial, Bike Trail 9:47

2 Tara Stiles videos (10m each)

Done w/#20 vest
25 DU
20 TTB
800M Run
30 HSPU - strict
800M Run
25 DU

25 DU
20 TTB
800M Run
30 HSPU modified
800M Run
25 DU

5 x 315
5 x 365
12 x 415

Front Squats:
10 x 145
10 x 175
10 x 205

Abs:
3 rounds of:
15 ghd wall ball situps
10 toes to bar

Ring Dips - 5 reps
Renegade Rows - 5 reps
3 rounds

Main Effort:
30w/30h/30 r x 4 of the circuit
1) Deadlift/ hold the top of the deadlift
2) Curtis P/ overhead lockout
3) Ring pushup/ plank hold
4) Wall Ball/ Wall sit
*4 rounds straight through

Strength:
Shoulder press 3-3-3-3-3

max at 95# - 100.5# attempted, unsuccessful

Metcon – 4 rounds for time of:
400m Run
50 Air squats

final time of 15:26

7 Min of Burpees

90