for Time: 21-15-19
- Thruster (95,65)
- Pull Up

AFTER PARTY:
3 Rounds:
- 1 minute Plank
- 30 Sit Up

0.25 mi warm up
1 mi - 100% effort
2 mi - Recovery pace

Ran 1 mile in 6:44 (slight gradual incline)
Ran remaining 2 miles in 8:41 & 8:42

Total Time of 24:09 for average pace of 8:02 for 3 miles.

For time

5 rounds

400 meter run

15 Overhead Squats (95 lbs, RX)

50/5 60/4 70/3 80/2 85/2 90/2x3
28-34-39-45-48-48(2)-50(1)

Sn Lift Off
80/5x5
45 (4 sets), 50 (1 set)

Weighted planks
3 x 30s
25-40-40

On the min:
5 pull ups
10 HRPU
15 squats

plus 10# vest

Clean (HB)
50/4x2 60/3 70/3 75/3 80/3x3
31-37-43-46-49

Clean Lift Off
80/5x2
55

Shrugs
2x10 @ 45 kg
1x5 @ 50 kg

Warm up
400m row
8-6-4-2
Back extensions
pushups
lunges

mobility on shoulders

WOD
20 reps of each.
Snatch grip deadlift @95
box jumps 24in.
KBSwings 1.5 pood
Hang power snatch @95
box jumps
kbswings
Overhead Squats
Box jumps
kbswings

5 Rounds For Time:

10 Push Press (135/85)
20 Deadlifts (135/85)

*Post Times

9:03 at 55 lbs

"The GingerBeard Man" (AKA "Happy 34th House")

10 MIN AMRAP:

1 Clean (135/95)
2 Thrusters (135/95)
3 Jerks (135/95)
4 Front Squats (135/95)

5 + 2 jerks @ 70 lbs

• 10-…-10 of:
BB Deadlift
10RM