Metcon 1:

2 Rnds: 20 Ring Push ups, 20 Barbell Rows (135lbs), 20 Step ups (24" per side), 20 K2E
Time - 9:48

Metcon 2:

10 Min AMRAP: 1500 m Row, finish w as many games Push Ups as time allows - Score is the number of PUs
Results - 62

5 rounds of:

400m
15 burpees

4.6 miles

CJ Max - 255# PR

Clean Pulls: 3 sets of 2 @ 110% of Max just found - 280#

Push Jerk + Jerk Grip OHS: 4 sets of 3 + 1, just did triples. 205 made, 225 only 1 rep.

10 sets:

10 pushup to 70m Sprint

Every 2 Minutes

Lost the sprints to Adam and Thomas both.

40 min neighborhood walk

Total 90min
1. WOD
A. WU 8min EMOM: 6 deadlift, 6 KBS, 6 goblet squat 12kg KB
Mobility

B. Strength
10min EMOM
Odd: Romanian deadlift 6-8 reps
Even: Weighted chin-up 2-3 reps

C. Metcon
Against time:
30 burpee box jumps
600m run
20 KB snatch 16kg KB
600m run
20 KB snatch 16kg KB
600m run
30 burpee box jumps

Result: 18.50

D. Post WO 1500m row

E. Skillwork: KPU practice for 20min
Mobility

Strength: Back Squat 3-3-3-3-3
WOD: 4 rounds for time:
10 pull ups
10 ring dips
10 burpees

9:56 using green band for 3 sets and red band for one
Back squats: 115 3 sets of 3 reps

Skill: Snatch 1st pull WOD:

EMOM 5 min: 65 3x
“Isabel” For time: 30 snatches (135#/85#)

Did 53LB

Wendler Strength:

Bench Press - 3x215, 3x235, 3x245
Hang Cleans - 3x195, 3x205, 3x215
Deadlifts - 3x370, 3x 405, 3x425

Did 30 DUs between each set - 9x30reps

Row 2,000 meters
After every minute of rowing (on the rower, not the class timer), get off the rower and do 10 hang power snatches (95/65#).