EMOM 8 min:
- 1 MU.
- 5 Bumper thrusters (20/15 kgs).
- 2 Weighted pistols.

4 Rounds for time:

600 meter run (up and over)
25 Over headsquat. 140/95

Resistance Training:
Banded Bench Press (Narrow Grip)
Tangerine Band, Double Looped
12x 2 @ 30% of 1RM
65 LBs

Extras:
3x 10 Bandbell Shoulder Press (40 LBs)
5x 5 Tricep Extensions w/ KBs (26 LBs)
50 Reverse Hypers (120 LBs)
4x 5 Weighted Push Ups (45 LBs, 55 LBs, 55 LBs, 55 LBs)

MetCon (6 AM class):
2 Minutes Max Pull Ups
Rest 2 Minutes
2 Minutes Max Box Jumps (24”)
Rest 2 Minutes
2 Minutes Max Sit Ups
Rest 2 Minutes

Extra-Extra:
Farmer Carry 52 LBs Kettle Bell 400 meters

Result:
32 Pull Ups
48 Box Jumps
42 Sit Ups

5 x 1

Build to a moderate single

Warm Up:
2x
10 Push Ups
10 Walking Lunges
10 Squats

Mobility:
Pain ball on the feet
Shoulder on bands
Pain ball on shoulders

MetCon:
3x
30 Dead Lifts - 125 LBs
10 Roll-up Squats
30 Ball Slams - 20 LBs
10 Jerks - 95 LBs
30 Russian Kettle Bell Swings - 70 LBs
10 Burpees
30 Sit Ups

20:00 AMRAP:
Swim 200'
Overhead Keg carry 120' @ 75#
20 Air Squats
20 Pushups

WOD: Death By Clean & Jerk (135/95#)
Minute 1......1 C&J
Minute 2......2 C&J
Minute 3......3 C&J
etc...
Post WOD
10 Minute Push Up Test (147)

Agilitytreeniä tikkailla

10 Sumo deadlift high pull 135/95 MOD 80

20 Up and over the box 24/20

30 V-ups

3 rounds

Afterbash: Group stretching

For reps, 8 rounds of:
* For 20sec push press
* For 20sec T2B
* 20sec rest