Run 500m
21 DB Shoulder Press @ 35lbs
Run 500m
21 DB Push Press @ 35lbs
Run 500m
21 DB Push Jerk @ 35lbs

11:27

50 OHS @ 75lbs
40 Box Jumps @ 20"
30 DB Thrusters @ 25lbs
20 OWLS @ 45lbs
10 HSPUS

11:33

Poor ROM on HSPUS. Shoulders were fried from JT.

JT

21-15-9 reps of:

HSPUS
Ring Dips
Pushups

17:33

As Rx'd. Scaled ring dips in rds 2-3 as they were absolutely brutal. First round of HSPUS unbroken.

3RM Push Press @ 155lbs

EMOM 10 minutes:
3 Power Cleans @ 135lbs

These felt good. Probably could have scaled up to 145-150lbs.

200m run
100m walking lunges
50 situps
25 pullups
25 pushups
50 supermans
100m walking lunges
200m run

Rest 2 minutes. Repeat.

1: 15:31
2: 19:40

Lunges were brutal!

Volkswagon

15-12-9-6-3 reps of:

Bench press @ 135lbs
Weighted Pullups @ 15lbs

21-15-9 reps of:

Deadlift @ 175lbs
Box Jumps @ 20"

AMRAP 20 mins:
800m run
-then-
7 HSPUS
7 DB SDHP @ 45lbs
50 Singles

8 rounds

Tabata 1-arm DB overhead static hold @ 50lbs

5 x 1 3-position DB Snatch (hi-hang, hang, full)
30-40-45-50-55lbs
 -rest as needed between efforts-

5 x 2 Strict HSPUS
- :45 rest between efforts-

3 rounds of:
10 DB hang snatches @ 40lbs
15 10" target burpees (jump and touch a spot 10" above reach)
10 DB hang snatches @ 40lbs
25 wall balls @ 10lbs
-rest 2mins between efforts-

Lactate Shuffle

5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Total distance covered: 2.58 miles

5:00 - .63 miles
6:00 - .80 miles
7:00 - .81 miles

2 RDS:

75 Squats
150 Jump Ropes
25 DB Push Press @ 30lbs

"Diane-ish"

15-12-9-6-3 reps of:

185lb deadlift
HSPUS

5 rounds w/ 1 minute rest between rounds:

5 DB Clean and Jerks
:30 Jingle Jangles

Start light and add weight. Last round was a struggle. Had to break up cleans 1-2-2.
40-45-50-55-60lbs 

Ladder Fran

5-10-15-10-5 reps of:
DB Thrusters @ 40lbs
3-6-9-6-3 reps of:
C2B Pullups

10-1 DB Clean and Jerks @ 45lbs
10-1 Weighted Pullups @ 15lbs

Rep scheme should have been 10-1 and 1-10. Made the workout that much tougher.

21-18-15-12-9-6-3 reps of:

Air Squats with 8lb Med Ball Overhead
Box Jumps @ 18"

50 Jump Rope Singles between sets

11:52

10-9-8...1 reps  of:

180lb Back Squats
HSPUS