5k for time
(25:05)

Then

25 AB Situps
25 T2R
15 AB Situps
15 T2R
5 AB Situps
5 T2R
For Time
(9:28)

Heavy: ME (Full Vest)

7 Rounds
Pullups Vest
Pushups Vest
60s

Conditioning:

3 Rounds
20 Pushups
10 Pullups
40 Double Unders

Midline:
3 Rounds
15 Situps
10 T2R

Big Chipper:

10 Rounds
2 HSPU
15 Squats (Full Vest)
5 Dips
10 Ring Rows
10 Tire Laterals

For Time

Sprint Intervals

50yd grass sprints (rolling start) - 7.40, 7.05, 6.66, 6.28, 6.25, 6.16, 6.15, 6.07, 6.06, 6.03, 6.02, 5.97

Strength:

Frnt Sqts - 6x135, 6x155, 6x185, 6x205, 6x225, 3x245 (left quad started to hurt)

Metcon:

3 Rnds: 15 Thrusters (115lbs), 15 Pullups, 15 GHD situps

Time: 12:20

Skill:
Back Squats
5 x 3 Reps (185)

WOD:
4 Rounds of:
20 Walking (or Standing) Lunges
20 Push Press
20 Burpees

Grace

2:59

SKILL:
Power Clean

WOD:
“Chief”
Max rounds in 3 minutes of:
Power cleans – 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 rounds.

Push Press
145# 1x5 and 1x4
155# 3x3

Row 2K 7:29
rest 3:00
Row 1K 3:34

3 rounds for time
40x double unders
30x abmat situps
20x pull ups
10x ring push ups

7:28