Lift: Thruster 10-8-6-4 as warm-up

WOD: Rahoi

12 box jumps
6 thrusters 95/65
6 bar facing burpees

AMRAP 12 min.

4 Rounds
10 K2E
15 Power Snatch 95#
30 Push-up

Total time 27:45 Rx, sucked terrrribly on the push ups. Its now my homework, forever. lol!

20 min AMRAP

5 slamballs 20#

10 box jumps 24/20

20 mountain climbers – Each leg = 1 rep

6 miles on Montour Trail with Ellie
Time: 55:55
Avg Pace: 9:19
Elevation: 172ft
Calories: 862

Splits:
1: 9:26
2: 9:13
3: 9:37
4: 9:20
5: 9:25
6: 8:52

5 rounds of:

• 2 minute rounds followed by 2 minute rest:
• 200M Run
• 10 Thrusters (95/65)
• As many CTB pull ups as you can*

2 rounds at 65, 3 @ 45
5, 0, 2, 2, 5

Post WOD:
- 40 T2B

Strength: backsquat 3-3-3-3-3
225#-245#-265#PR-225#-225#

Metcon: For time
30x Air squat
30x ABMAT sit up
30x Pull up
20x Air squat
20x ABMAT sit up
20x Pull up
10x Air squat
10x ABMAT sit up
10x Pull up

For time

40 Squats
20 Push Press @60/40
75 Jumping Lunges (Plyo Lunges)
10 Muscle Ups (scaled to 10 Pull Ups and 10 Ring Dips)
15 HSPU (Scaled to about a 3" dip)
20 Toes To Bar
Run 800m

12-9-7
HSPU
KBS (53lb)

5 rounds of:

• 2 minute rounds followed by 2 minute rest:
• 200M Run
• 10 Thrusters (95/65)
• As many CTB pull ups as you can*

Enter total number of Pull-Ups for score (in reps field)

Post WOD:

• 80 sit ups
• 40 T2B
• 40 GHB

3 x 175
3x200
3x 225 + got 7