Strength: Thruster 5x3 (65#)

WOD

500m Row

then, 3 Rounds
5 Renegade Rows (20#)
10 Goblet Lunges (R) (25KB)
10 Goblet Lunges (L) (25KB)

then,
200m Run

For Time:
-400 Meter Run
-100 Pull Up
-400 Meter Run
-100 Push Up
-400 Meter Run
-100 Sit Up
-400 Meter Run
-100 Air Squat

*Partnered w/ Dad 1:1 on all but pullups, 1:2.

5x400 Sprints
Resting the amount of time it takes to run each 400m between sprints.

Back Squat 5-5-5-5-5

Back Squat 5x135, 5x165, 5x185, 5x205, 5x205

3 Rounds for time:

10 burpees
10 pushups
20 air squats
3 HSPUs

3 Rounds for time of:

21 KB Swings 1.5 pood
12 Pull-ups
400m Run

MOBILITY

WARM UP
2X
ROW 250M
12 KNEES TO CHEST

WOD: 15-12-9
DEADLIFTS
BURPEES (PREGO VERSION)

STANDING HIP COMPLEX
PELVIC FLOOR EXERCISES/all with Pelvic Floors Lifts
SUPERMAN FROM KNEES
PLANK/SIDE PLANK
Plank Ups

General Warmup
500 meter row

Mobility Session/Team Stretch

Workout Specific Warmup
5 x 3 of power snatch

Workout
For time:
800 meter run
30 snatches, 135 lbs (95 lbs)
800 meter run

Get ups and MB Box rotations

Fifteen rounds of:
Power snatch followed immediately by five overhead squats.
Start light and add weight.

Used dumbell with left arm only.

4 Rounds for time:

Jump and touch, 30 reps
Deadlift @ 95 lbs, 20 reps
Hand Release Push ups, 10 reps

Jump and touch= jump off both feet and touch something 12" above max reach with both hands.