800m

then 3 rounds of:

40 double-unders
30 sit-ups
20 wallball
10 pull-up

then 800m

Squat

4x5 235
3x 250
2x2 270
1x 300

BP - 2X5 @ 245, CURLS 2X5 @ 47.5, DL 2X5 @ 275

CARRY 80'S AROUND GYM

1X5 LEG RAISE
4X5 DIPS

Warm up: 5 rounds of:

•1 hang snatch
•1 power snatch
•1 squat snatch
WOD
•1 rep shoulder press max
•10 reps, 75% 1 rep max
•1 rep, 95% 1 rep max
•20 reps, 65% 1 rep max
•1 rep, 90% 1 rep max
•30 reps, 55% 1rep max
After bash: stride 100 meters, 5x

10 x every 2 min Power snatch + hang snatch

Power Snatch + Snatch 144 (1+1)r4s
Jerk 204 3r3s
209 2r2s
Clean Pull 260 4r5s

Squat
3x8 220
5x 235
2x2 250
1x 270

10 Lengths of Front Crawl

For Time:

Squat Cleans @ 155# / Pull Ups
1 SC / 4 PUs
2 SC / 8 PUs
3 SC / 12 PUs
4 SC / 16 PUs
5 SC / 20 PUs
4 / 16
3 / 12
2 / 8
1 / 4

1x1 70%
1x1 77,5%
4x3 82,5%
1x AMAP 82,5%

A. 3 min max cal row
rest 9 min
3 min max cal row
B. Squat clean+below the knee squat clean+jerk complex
+
10 RFT
5 Burpees
5 KBS

A. 74, 73
B. 255
+ 5:40

3 rounds for time of:
25# Db overhead walking lunges, 15 feet
15 knees-to-elbows