1000 meter Row
50 Thrusters @45 lbs
30 pull ups

Press - 5 across
Set 1 @75 lbs
Set 2 @85 lbs
Set 3 - 7 @ 95 lbs

5 Rounds For Time
10 1-arm dumbell clean/push press
30 kettlebell swings

40 Burpees
20 Power Snatches 95/65
20 Pull Ups
20 Burpees
10 Power Snatches
10 Pull Ups

5 across
Set 1 @145lbs
Set 2 @155
Set 3 @165

10,9,8,7,6,5,4,3,2,1
Deadlift @115
pushup

5:57

BACK TO BASIC THURSDAY

Skill: Double Unders

WOD:

1 min plank “Buy-in”

Double Unders 10-20-30-40-50

pushups 50-40-30-20-10

1 min plank “Cash-out”

Squat Clean 1 RM

For Time:

• 30 HSPU
• 40 Pull ups
• 50 Kettleball Swing (55 lbs)
• 60 Situps (no wall)
• 70 Burpees

3 Rounds
2 min on 2 min off
Row for Cal
Slam Ball 15#
Kettlebell Swing 25#
Count total reps

For time:
5-10-15-20-25-30 reps of:
KB swings (24/16kg)
box jumps (24"/20")

• 500 Meter Row
• 40 Air Squats
• 30 Sit-Ups
• 20 Push-Ups
• 10 Pull-Ups