Strength:
4 sets of 10 deadlifts at 65% 1RM. 1 minute rest in between
- 125lb

WOD:
15 box jump overs
15 push press
1 min rest
4 rounds

Squat snatch 2@75%, 2@80%, 3x1@85%, 1@80% (75, 80, 85, 80#)
Jerk 2@75%, 2@80%, 3x1@85% (110, 115, 120#)
Snatch pulls 2x3@100%, 3x2@105% (100, 105#)

5 RFT
5 MU
10 S2O (155/105#)
50 II unders

Deadlift

7-7-7-7-7-7-7 (Should be a moderately heavy weight, increasing weights between each set)

Touch and go, no dropping bar in the middle of set.

Afterbash: Group cool down

95-105-115-115-125-135-145

One person Runs 400m,

One person
5 Burpee Pullup,
20 KB Clean,
30 Lunge

One person Runs 400m,

One person
5 Burpee Pullup,
20 KB Clean,
30 Lunge

One person Runs 400m,

One person
5 Burpee Pullup,
20 KB Clean,
30 Lunge

400m run
50 double unders (75 singles, 2 burpees after 25)
25 push ups (hand release)
25 sit ups

> 400m Sprint
> 21 Kettlebell Swings (24kg)
> 12 Push Ups

5 rounds for time:
5 manmakers
run 400 meters

100 PUSH UPS FOR TIME