6 Min Clock

Row 500 M
100 Lateral cone jumps
Max rep C&J

9 Reps @ 115#

5 rounds for time:

400 M Run
30 Box Jumps 24"
30 Wall Balls 20#

20 Rep Max

Ran the trail,

Then sprints x8 - short 30m or so bursts with a walk back.

finished back to the park, 5x6 overhand pullups

and ran the full trail down and back once more

5 rounds of
15 squats
10 step ups on bench at park
5 pushups
run width of soccer field

CD
3 sets of max pushups

Capacity test:
1km run 3:21

Snatch 3x 80% - 52.5kgs

WOD: 6:09
Swings
Goblet Squats
SLDL
(16/24)
10 to 1

Extra - farmer
2-3x 30m with 172kgs

Snatch
5 x (1 snatch, 1 hang snatch, 1 OHS) - built up to 55kgs

5 x clean & jerk - 85kgs

5 x jerk off the blocks - 55kg limit

Wendler:

Front Squats - 3x185, 3x205, 5x225, 5x240, 5x255

1000 row for time - 3:36

Metcon:

4 Rnds: 250m Row, 10 T2B, 10 Ab Mat Situps, 10 K2E, 10 SL Situps, 10 GHD Situps

Time - 23:20

@ 12:45
21-15-9
Snatch, 115#
T2B

rest 1 min then,
30 burpees
500m row

FT @ 17:17
12 Burpees
50 Goblet squat 1.5/1pd
12 Burpees
50 Pull-ups
12 Burpees
50 Sumo DL high-pulls 1.5/1pd
12 Burpees
50 Walking lunges
12 Burpees
50 Push-ups
12 Burpees