3 RM power clean

21-15-9 of Split Jumps and Power Cleans (135/95 or 65 for me)
Then when run 600M (1x) to finish.

DB Bench press 3 x 3 (70 lb...2m rest...could go up next time)

100 ft lunge (5 times across basement)
50 pushups
100 box jumps (2nd step)
25 leg raises (straight leg on floor)
5 pullups
100 jump rope jumps
25 squats
25 assisted pullups
50 situps

Neighborhood walk

10 DL (45LB)
20HSPU (HS HOLD)
30 BOX JUMP rx
40 PUSH PRESS (45LB)
50 DU rx
10 HPC (45 LB)
20 RING DIP (THINNEST BAND)
30 SDHP (45LB)
40 BURPEES
50 KBS (GREEN)

WENT LIGHT ON WEIGHT
TIME: 30:32

warm up

250m
25m lunge extention
25m spider crawl
25m lunge rotation
25m toy soldier
10 shoulder pnf

WOD

for time

• 10-9-8-7-6-5-4-3-2-1* pull ups box jumps sumo deadlift high pull *700m Run

50-40-30-20-10

Wall Balls (20, 14)
Box jumps (24, 20)
KB Swings (53, 35)

3 rounds
250m Row
10 Burpee over rower
15 Box jumps

3 rounds
10 Frontsquats 50/40
20 Abmat
10 Sumo squats with goblet 32/24

3 rounds
30 Walking lunges with barbell 50/40
15 Back squats 60/50
8 man makers with db 16/12

Mob|
Thoracic spine

Warm up
Row 250m
L sits progression

Strength|

Front squats
8/5/3/1
Kate: #100: #85
Donna
thrusters
Toes to bar
3-24
Amrap 10
Kate: 4 rounds @35
Donna: 3 rounds @35

For time:
100 PullUp
100 PushUp
100 SitUp
100 Squats

Time: 31m 18s