15 RFS (Rounds for sweat)

20 sec row
10 sec rest
20 sec WB Cleans
10 sec rest

2 rounds:
30 back squats (115)
10 push-ups
15 front squats (115)
10 push-ups
10 overhead squats (75)
10 push-ups

18:43

Clean Ladder:
Complete the following every 30 seconds for as long as possible:
Clean, 1 rep

Begin with 140 pounds and add 10 pounds every 30 seconds (or scale as needed). The workout is finished when you cannot complete the clean within the time limit. Then deadlift the weight.

170 lb + DL 180 lb (3)

Later maxed at 180 PC.

For time:
185 pound Clean & jerk, 10 reps (did 135 lb)
Sprint 100 yards
20 foot Rope climb, 7 ascents (did 49 towel pull-ups)
Sprint 100 yards
185 pound Clean & jerk, 1 rep (did 135 lb)

Monthly Challenge 1000 double unders

Partner WOD

Went to levee and completed 10 rounds of the following:

• 2 Levee Stadium Runs (up & down = 1) | Partner jumps rope while other runs
• Switch
• 15 Air Squats
• 15 Push Ups

Strength:

Push Press: 2x135, 2x185, 2x205, 2x225

Metcon:

Cash in 35 WBs (20lbs) 3 Rnds: 7 Parallettes (PU/Dip), 17 BJs (24"), 27 Games PUs, 17 Cal Row, 7 Push Press (135lbs) Cash Out 35 WBs

Time: 21:21

Elements: DUs work - did 50 unbroken.

7.92 miles around Mackinac Island

400m swim at Blair Hills Pool

6.82 miles (Riverwalk)