For time of:

400m Run
30 Push jerk 135 lbs / 95 lbs
800m Run
20 Push jerk 135 lbs / 95 lbs
1200m Run
10 Push jerk 135 lbs / 95 lbs

Buy In
EMOM x 5 min.
10 wallballs 20/14#
10 sit ups with wall balls against the wall

3 Rounds

10 Sumo-deadlift highpulls 135/95 (MOD: 85#)
10 Pistols(total, alternate legs) (MOD: blue band)
10 Jumping pull ups

Time: 5:55 First time doing pistols. Want to work towards doing pistols holding on to the pole.

EMOM 20 Min

First 10
1 Squat Clean #205
1 Power Clean #205

Second 10
1 Squat Clean #205

Find a 3RM on DeadLift - 365

then,
Jonestown Sprint - 3:51
20-10 of -
Burpee Pull-Up & Push Press @ 65/45 - timed

then,
50 Sit Ups

10 Turkish Get Ups (35 lb for woman) I did 18.5 lbs
15 ring dips (I did banded)
20 pull ups

I got 3 rounds plus 7 ring dips

200 meter sprint
5 Hang Power Cleans (125 for woman) I did 105
1:30 second plank

5 rounds
Rest 1:30 between each round

If you break up the 1:30 plank you have to add a 200 meter run to your next round.

105 min
Warm up + HSW practice - 5 m.

1.Gymnastics
A. Bfly CTB practice for 20 min
- Box 3 x 10
- Singles
- Kip swing + CTB 3 x 3+3

B. Bfly pull up practice for 10 min
- 8 8 9 7 = 32 reps

C. BMU practice for 15 min
- 1 1 2 2 2

2.Conditioning
A. EMOM32 (4 rounds):
1) BMU - 2 2 3 4
2) 6 + 6 walking lunge w/DB 2 x 15 kg
3) 12 cal row
4) 6 + 6 single arm OHS w/DB 25 lbs
5) 8 TTB
6) 12 cal run
7) 6 kip. HSPU
8) 12 cal AB
HR 161/176

100 Dubs (200 singles
50 HSPU (decline push ups)
40 Toes to Bar (knees to chest)
30 Shoulder to Overhead (60lbs)
20 Step Lunges (60lbs in front rack)

3 rounds:

400m
21 kettlebell (45 lbs)
12 pull-up

Bethel to home