DROM
2rounds:
10 SU
10 DU
10 alt
10 crossover
10 skier

3 rounds:
5 push press
5 shoulder press
5 push jerk

WOD (24.34)
50 sit-ups
21 PU
21 push press
400m run
15 PU
15 push press
800m run
9 PU
9 push press
1 mile run
50 situps

5-5-5-5-5 bench press (90)
5-5-5 arm curls (2x20 DB)
5-5-5 tricep ext (15DB)
5-5-5 shoulder press (2x25 DB)
5-5-5 arm curl (2x20 DB)

stretch

DROM
500m row
10 pull ups
10 push ups
10 sit-ups

power snatch 5x5
65% of 1rm

FRAN 10min cap ( 21-15-9-21)
21-15-9-21-15-9

strict GHD

warm up
tabata back to back
2x 400
cool-down

DROM
2 min DU practice

30 squats
20 shoulder pass through
30 OHS

5-5-5-5 back squat (125) 75% of 1RM

10-9-8-7-6-5-4-3-2-1
squat clean (85)
200m run
( made it until the last two rounds, ran out of time)

DROM
30 squats
20 shoulder pass through
30 OHS

400m run
3 rounds
25 deadlifts
25 sit-ups

200m run
5 pull ups
200 m run
5 pull ups

HSPU

3 rounds:
200m run
10 punches
5 knees

practice comb
bear hugs
shadow boxing

500m row
400m run
DROM

4 rounds:
15 jump jacks
15 mt climb
15 squats
15 jump squats

3 rounds:
5 DL
5 hang pull
5 power hang clean
5 push press
5 good mornings

Max clean and jerk adding wt every 90 sec
For 10 min (115)

21-18-15-12-9-6
Hang power cleans
Jerk

5-5-5-5-5 bench press (85)

3-3-3-3 (85)
Hang power cleans