10 -> 1
pullups
box jumps
sit ups

7 strict press
14 hang cleans
21 lateral bar jump burpees

4 rounds

2 miles

1) EMOM for 5 minutes:
2 Hang Squat Cleans @ 70%
135#-185#-185#-185#-185#

Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.

2) 30 minutes to establish a 1RM HBBS.
335# PR!

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups (modified w/ green band assist)

13:22

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips (modified to regular bar dips)
10:16

25 KB
Run 200M
20KB
Run
15 KB
Run
10KB
Run

1 Round for Time:

50 Double Unders
10 Burpees
40 Double Unders
20 Sit Ups
30 Double Unders
30 Jumping Lunges
20 Double Unders
40 Squats
10 Double Unders
50 Push Ups

21-15-9 Reps for Time of:

225 lb Deadlift
Hand Stand Push Ups

Sprint Intervals:

50m Sprints (rolling start) - 6.87, 6.60, 6.37, 6.50, 6.66, 6.47

100m Sprints (rolling start) - 12.88, 12.81, 12.91