Run 10 min
Walk 20 min
24 Minutes
3 Rds
20 cal row
20 kbs
10 e Clean and Jerk 8#
30 AMSU

For time (18 min cutoff):

Run 400m

5 rounds of:

5 Pull-ups
10 Push-ups (hand release)
15 Air Squats

Run 400m

5 rounds of:

5 Pull-ups
10 Push-ups (hand release)
15 Air Squats

Run 400m

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Used purple band for pull ups
Push ups from knees during 2nd 5 rounds
1 round + 400m run left after 18 minute cutoff

10 RFT
7 KB swings (53/35#)
7 box jumps (24/20")
7 deficit push-ups (45/25#)

Neighborhood bike ride

For Time:

50 Toes-to-Bar

Back Squat 5-5-5-5-5
135x5, 165x5, 205x5, 225x5, 245x3 245(f)

Find 1 rep training max deadllift ( remind them to remember the number cause we are starting a new cycle)
205lbs.
ME :

20 - 16 - 12 - 8 (divide the number in half for the snatches each side)

Deadlift ( 155/225) Mine 95
Push ups
Kb snatches( 35/53 )18 and I sucked at this.
Got them all done with 1:23 left on the clock

21 thrusters
21 pull-ups
15 thrusters
15 pull-ups
9 thrusters
9 pull-ups

Sotts press 2x5
15# - this was a very awkward move

Cobra Crunch
3 RFT w 3 min between sets
20 back squats
10 push press
5 push jerk

Went light on weight due to tight shoulder

Strength:
18 x Deadlifts @ 295#
20 x Press @ 160#

WOD

AMRAP 4
5 x TTB
10 x Front squats @ 115#

Rest 1min

4 Rounds
5 x TTB
10 x Front squats @ 115#