Warm Up:
2x
15 Burpees
10 Squats
20 Double Unders

Mobility:
Pain ball on feet
Hip flexor

Max Effort:
3x
5 High Bar Back Squats @ 70% of 1RM [205 lb.]

MetCon:
20-15-10
Wall Balls [20 lb.]
Weighted Sit Ups [25 lb.]
Russian Kettle Bells [2 pood]

Couch stretch warmup

Skill: pistols and HSPU
5x3

5 rounds :
Gate sprint
3 pistols each leg (use box if necessary)
5 HSPU
7 toes to bar

*After 5th round, cash out with 50 double unders or 120 singles

10 Burpees
20 Front Squat (75 lbs)
30 Box jump
40 SDHP (75 lbs)
50 Situps
60 Kettlebell (45 lbs)
100 double unders

2 min AMRAP then 1 minute rest

4 min AMRAP (starting at the top again) then 2 minute rest

Then straight through the whole thing

6.5 mile run

Pre-Wod
5 X 3 Strict Press (55-60-65-70-70)

WOD
10 RFT (15 minute cap)
5 T2B
10 HR push ups
20 II unders (subbed 10)

hooray for attempted DU's!!!!

WOD
EMOM For 15 Minutes
1 Squat Clean
1 Front Squat
1 Thruster

Post WOD
Partner 4 X 400m run (1:1 Work/Rest)

Partner WOD w/Carrie

10min AMRAP Nate
2 MU (man makers 35# for Carrie)
4 HSPU
8 KB swings (53#)

then

10min AMRAP McGee
5 deadlift (225# for Carrie/185# for me)
13 push-ups
9 box jumps 20"

18 + 2 deadlifts

5 Pullups Kiip
10 Pushups Chest to floor
15 Squats

20 minutes

15+ Pullups and Pressups

45+ minutes snatch training

Untimed FRAN
21-15-9
Back Squat + Push Press
Strict pull ups

20 seconds of work / 10 seconds of rest
Mt. Climbers
Plank
___then____

Toe Touch
Elevated Row

Plus Upper Body Blast