Spinning for 30 mins.

Run 1 mile

100 jump ropes
60 traveling lunges
30 push-ups
60 squats
20 arm lifts w/ 12.5 lbs each arm
1 lap carrying 60 pounds
20 burpees

Run 400 in-between each exercise

1RM Front Squat

78kg
171.6#
6# PR

Warm Up:

3 Rounds:
250m Run
25m IW
30 Air Squats
25m TS
15 Push Ups

10 SPT

8x Planks (20/10R)

WOD:

20min AMRAP

5 High Hang Cleans
8 Sumo Deadlifts
15 AMRAP Sit Ups

I used just the bar. This will change quickly
21-15-9 for time
Thrusters
Pullups

Pre-WOD
5 x 2 Thrusters from Rack, modified with front squats 5x3
65, 75, 85, 95, 105

8 minute AMRAP
4 DB Thrusters (45/35#) modified with goblet squats 35# KB
12 Burpees
20 II Unders

5 round plus 5 reps

Pre-WOD:
5 X 3 Power Clean

95, 105 were the weights where I could touch and go

WOD - 5 RFT
- 250 Meter Row
- 15 HR Push Ups
- 10 T2B subbed GHD and sit ups
- 5 Hang Cleans (#155/#105), 95#
* 1 minute break between each round, 1 minute break is included in the total time.

Cut back to 4 rounds as I didn't want to push my physical stress levels

4 KBS
4 push-ups
6 front squats @75#
8 T2B (floor)

15 minute AMRAP
8 rounds + 8 reps

15 hang cleans

400 meter run

4 rounds

Deadlift 3 RM