5 overhead squats
400-meter run
10 overhead squats
400-meter run
15 overhead squats
400-meter run
20 overhead squats
400-meter run
25 overhead squats
400-meter run

Ruck 3 miles
or
Run 4 miles

Clean and jerk

Work for 30 minutes.

Start with 1 clean and jerk every 30 seconds or so. No need to be precise.

Add weight progressively, 5 to 10 pound jumps.

When the effort reaches a higher load, do 1 lift every minute until you finish. Be a little aggressive in your effort, but do not go for a max load. Skill intersect ability under pressure. Learn it.

Christine

3 rounds for time of:
500-meter row
12 bodyweight deadlifts
21 box jumps , use a low box

For time:
15-12-9 reps of:
Back squats
30-24-18 reps of:
Ring dips

♀ 155 lb
♂ 225 lb

40 kettlebell swings
40 knees-to-elbows
400-meter run
30 kettlebell swings
30 knees-to-elbows
800-meter run
20 kettlebell swings
20 knees-to-elbows
400-meter run
10 kettlebell swings
10 knees-to-elbows

12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters

3 minutes of freestanding shoulder taps in a handstand
3 minutes of legless rope climbs (15 feet)
2 minutes of freestanding shoulder taps in a handstand
2 minutes of legless rope climbs
1 minute of freestanding shoulder taps in a handstand
1 minute of legless rope climbs

WU

Jump rope 2 minutes

3 rounds of

Burgener Warm Up

WOD

50 Double Unders

10-08-06-04-02

Overhead Squat

Burpee

100 STJR or 35 Double Unders

( Start practicing DU !! )

WU

Run 400 meters

3 rounds of

10 Box Jump

10 Push Press

10 Med Ball Cleans

WOD

4 Rounds

12 Clean and Jerk @ 95 Lbs

200 Meter Run