10 Min EMOM - OHS

400m walking lunge w/ bar

5 rounds

5 Deadlifts 115#
25 sit ups

9:47

Warm Up
10 TGU's each hand

WOD
For time
30 clean and jerks (135/95)

Post WOD:
2 x 200m farmers carry- 70lb kb

Did 2 rounds of Grace with 5 minutes rest in between rounds. 2:25 on 1st and 2:39 on 2nd.

Pre Wod

Take 15 min to practice snatch movement

WOD:
For time
30 snatches (135/95)- 135

Endurance
6x300m Runs @ 65-70% (2 mins rest)
64s - 66s - 65s - 65s - 63s - 63s

The goal was do to all of them in about sixty four seconds.

AMRAP- 12 MInutes of:
5 Man Makers 25/20
10 Pull-Ups
50 Double Unders

//

12.5#, black+purple bands, singles

53#KB Turkish Get-up - 15 each arm
70# - 1 each arm

Row 500m - 1:41
rest about 2-3 min
30:30 intervals x 4
rest 3-4 min
Row 500m - 1:44

OHS
1-1-1-1-1

//

5-3-3-1-1-1 @ 17-33-43-48-53-58

12 min AMRAP:

6 power cleans (95)
16 HRPU
12 knees to elbow

3 rounds + 32