Pre-SOP and box breathing, then ROM drills. 3 rounds – Run 400m, 10x Dead Lift (moderate load), 10x dips, 10x sit ups.
400m run, 10x hammer press #90, 10x pull ups, 10x dips, 10x k2e
10x hammer press #110, 10x pull ups, 10x dips, 10x k2e
10x hammer press #130(2x)-#110(5x)-#110(3x), 10x pull ups, 10x dips, 10x k2e

Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.

10 Min AMRAP of:

15 Squats
15 Situps
15 Lunge Steps
15 Pushups

21-15-9 reps of:
Hang Power Clean 85#
Bench Dips

"Nancy" 130506

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

My mods:

Had to walk between treadmill and weights room -> next time, try to work out when fewer people and just bring the barbell with me to shave off time and keep up the momentum.

Used a 10 kg barbell for the overhead squats

1000m row (easy, used as a warm up)

3rounds (NOT for time, focused on making each rep perfectly executed)
31 Med Ball Cleans- 20 lb ball
21 Hang Squat Cleans- 55lbs
11 C&J- 55lbs

100m row (150m easy/50m sprint)

For The Hustle:
11x Barbell Rollout
21x Sit Ups
31 second Hollow Hold on Rings

“Karen”
150 wall balls (20/15)

1 Rep Back Squat
plus
1 Rep Strict Press
plus
1 Rep Deadlift

310+135+465
910

2K Row for time:

JACKIE:

1000m Row
50 Thrusters #45
30 pull-ups

ELIZABETH:

21-15-9
- Cleans #135
- Ring dips