Metcon 1:

10 Rnds: 1 C&J (180lbs), 5 Pullps, 10 Pushups, 15 Body squats

Time - 15:43

Metcon 2:

500m Row, 20 KB swings (53lbs), 20 KB thrusters (53), 20 KB sdhp, 50 DUs

Time - 7:43

“Bradley”

For time;
Sprint 100 meters
10 Pull ups
Sprint 100 meters
10 Burpees
Rest 30 seconds
10 Rounds

41:45 (I think?) No hand ripping. held the bar @ finger tips. but that means no consecutive pullups.

Ace/Joker = 200m run
each suite was a different movement-burpees, abmats, squats, kbs. Renee, Nat & I went through the deck together. ~35min?

3 X 5RM Strict Press 5 RM

Warm Up
400 Meter Run
20 Push Ups
5 Pull Ups
Mobility

Intervals
Rest 45 seconds between intervals
Row 8x250m

Cash Out
50 Air Squats

Warm Up
10 Push Ups
20 Air Squats
Running Warm Up

Time trial
Run 1200m

Cash Out
Walk 200 Meters
50 Sit Ups

Warm Up
10 Goblet Squats (Any Weight)
25 Air Squats
2 Minute Squat Hold

Strength
Rest as needed between lifts
Deadlift 5-5-3-3-1x reps

Rest

Work up to 1RM
Front squat

1RM Clean - 105 (10#PR)
1RM Bench Press - 90 (-5 PR)
1RM OHS - 85 (25#PR)

Skill
Rowing Technique

Wod
Teams of 2

2 Rounds
21 Air Squats
100m Run
15 Push Ups
100m Run
9 Box Jumps
100m Run

13:07 min

Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats