Pushups 5×20 4x1min back bridges
Bike to gym
Strength- warm up as RX (decline situps subed 3×30)
1)Powar Cleans 10, 7 Bar 2) Chins (in between) 3)high Incline situps
5/ 65 6×6 6×15
3 w/ 95
3 w/ 95
3 w 95
3 w 95
3 w 95
2 w95 miss 3
WOD- squats w 105#x5reps + bear crawls 50-60 yards x 5 rounds
did all 5 rounds- 9min 10sec- squat ass to ground
Then
did Burpees 30,(then rest 20)
mountain climbers x 1min,
leg raises 12,
45lb on oly bar with one end in corner press 10 each shoulder alternatingx20reps-
Invert rowsx 6-15 reps= 5 rounds
then 5×10 burpees onto 24′ box+ 3x1min plate twist , 3xsame push press with barx20=
total time- 35min
CIRCUIT-
Burpees+ 20, vups 50, Burpees 15, vups+ twist 60= 6-7rounds+ 3×100 flutter kicks+ pushups
totals- 350+ burpees, 400+vups