Five rounds for time of:
135 pound barbell Overhead walking lunges, 25 feet
15 Knees to elbows

AMRAP 20 Min.
10 Thrusters
10 Burpees
10 Box Jumps

Pre-WOD:
Work up to a heavy single movement complex consisting of the following:
- 1 DL
- 1 Hang Clean
- 1 Front Squat
- 1 Jerk
Never release bar, progress to each movement and add weight each complex.

WOD - For Time:
- 20 Deficit Hand Stand Push Ups
- 30 Front Squats (#135/95)
- 40 Burpees

Post-WOD:
- Accumulate 2 minutes of L-Sits

Burpees ... oh my. Always a good reminder of "suck" and how you are getting better at managing that.

Pre-WOD:
- Work up to a heavy snatch

WOD - 10min AMRAP:
- Power Snatch (115#,85#)
- 30 DUs

Post WOD:
- Parallette "Fun"

Five rounds:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each

30 rounds:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

7k trail run from the Mt. Baldy Ski Lifts parking lot to the summit of Mt. Baldy

"7-mile trail run with a 4,000′ elevation gain, beginning near 6,000′ elevation. The first ¼ mile is paved roadway followed by 5 miles of uphill grade on a dirt fireroad. The next mile is a narrow “catwalk” trail along the mountainside. The final mile, the steepest, is above the timberline. The finish line is atop beautiful Mt. San Antonio (Mt. Baldy) at 10,064′. Walk back from the summit to the Notch near Aid Station #3."

Falls Rd trail head to Devil's Backbone

11 miles
4 hours
+/- 3000 feet elevation

50 pushups
40 pound Dumbbell squat cleans, 23 reps
30 pullups
40 pound Dumbbell squat cleans, 23 reps
50 pushups
40 pound Dumbbell squat cleans, 23 reps
30 pullups
40 pound Dumbbell squat cleans, 23 reps

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees