50-40-30-20-10 rep rounds of:
Jump Rope
Situps

Last round did Double-Unders

7 laps in the Academic Center

(up 120 steps, through the hallway, down the steps, through the hallway)

warm up
drills
Timed Mile (4 laps on the track)
Full Recovery then:
400
300
200
150
150
150

1 mile - 6:59

1) 10x1 Clean @ 115#
2) 7x2 Snatch Complex: High + Low + Mid @ 75#

30 mins hip mobility

EMOTM 20
Even: 3 Dead Lift @ 200
Odd: 3 C2B Pull Ups

2) 3RFT
15 Wall Balls
12 Power Cleans @ 95
10 Pull Ups

3) 3RNFT
15 GHDSU
15 Ring Rows

"Gwen"
15-12-9
C&J @ 70-80% 1RM

80#. Took a break in the first 2 sets. Forearms were dead. The jerk was harder than usual. Cleans were easy.

10-1
OHS (95/65)
20 DU between sets

RX. Struggled with first 3 sets of DU's. Was getting 20 consecutive by the end.

Dead Lift 15 minutes to work up to a heavy triple
Then 21-15-9 Deadlift @60% of heaviest Triple and Box Jumps 24/20

Strength:
3-3-3-3-3 Front Squats 88% Pr

Metcon:
8 mins AMRAP
3 Power Clean 60kgs
8 Push Ups
30 Double Unders

Score 4 rounds --> 8 PushUps

100 Ab Crunches