Could not make it in, so knocked out workout in my garage and driveway.

WOD - 5 Rounds for Time:
- 10 Hang Cleans
- 20 Push Ups
- 50 DU's (5 Burpee Buy In For Singles)

Used 115#. It was 98 degrees not counting humidity, neighbors looked at me like I was crazy :)

Plank hold tabata 8 min

Pre-WOD:
-Work Up To A Heavy Set of 3 Push Press

WOD - Tabata- 20 seconds on/10 seconds off
- Push Press (#95/65)
- Double Unders
- KB Swings (#53/35)
(4 Rounds of each; 2X)

2nd round was a butt kicker!

Mave 5-10-15-10-5

Friday

Complete as many rounds as possible in 12 minutes of

• 5 deadlifts
• 10 weighted box step-ups

♀ 165-lb deadlift, two 25-lb DBs, 20-in box
♂ 255-lb deadlift, two 35-lb DBs, 20-in box

AMRAP 15 min:
10 deadlift (70/100 kg)
15 cal row
20 wallballs (14/20 lbs)

Leg extensions

Rest & Recover

“John Runkle”
20 Min AMRAP
-6 DL 225/155
-7 Burpee Pull Ups
-10 KB Swings 70/55
-200m Run

Score: Rds + Reps

PostWOD:
250m row or 200m run
Banded shoulder stretch
Foam Roller Back & Shoulde