4 X 8 Front Squat

8 Rounds of Tabata each: alternating
Dumbbell Thruster (45/25#)
Pull Ups

Post: L-Sit Practice

8 pull-ups
6 thrusters

4 X 8 Front Squat (185, 225, 245, 245)

8 Rounds of Tabata each: alternating
-Dumbbell Thruster (45#) (Low Round- 5 reps)
-Pull Up (Low Round- 5 reps)

Post: L-Sit Practice
3 max holds.

50 KB Swings 32/24kg
30 Shoulder Touches
15 T2B
20 Shoulder Touches
15 T2B
10 Shoulder Touches
15 T2B
25 KB Swings 32/24kg

70# db
40# dbs
V-ups

Pre-Wod: EMOTM for 15 minutes
- 2 Power cleans: touch and go (155)

For Time:
- 100 KB Swings (53/35)
- 200 meter run every break
(35,25,20,20)

Post:
- 3 Minute Plank

10 rounds, start and finish WOD with 1 mile run
20-18-16-14-12-10-8-6-4-2x reps of:

Pull-ups
Burpees
Push-ups
Sit-ups
Squat

3 RFT
400 M Run
15 Power Cleans 135 Lbs
15 Ring Dips

3 rounds
run 800 m
20 x pull-ups ( assist)
20 x push-ups
20x burpees
20x squats
20x walking lunge each leg

Strength

High Bar Back Squat:

High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95% – rest as needed.
270, 290, 305, 325
Conditioning

3 rounds for time of:

Run 400M
21 C2B Pullups
12 Deadlifts 275/185#

5 rounds, of 3 min AMRAP

1 min rest between rounds

3 Power cleans 135/95 (MOD 80#)
6 Push ups (MOD knees)
9 Squats

Rounds: 17+4

Push ups felt great. 80#'s was a PR for me... they were tough, but I felt good.

front squats 4x5
push press 5x5
snatch high pulls 4x5

worked to 150 on front squats
worked to 145 on push press
worked to 137 on snatch high pulls