11 April

Training (2p)

Warm-Up

A. 4m Aerodyne

B. BB Complex

-GHD/BE

C. Mobility

WOD

12 min amrap @80%
5 squat cleans 135
2 muscle ups
5 ring dips (don't come off the rings before the 5 dips)
5 burpee broad jumps
Run 400m

*3+50m Run

*Lower back tightened up towards the end of this

Rest 4 min

Row 12 min @80%

*3,226m at 1:51.6 Pace

Rest 4 min
12 min amrap @80%
5 DL 225#
10 push ups
5 toes to bar
10 wall balls
30 double unders

*5+7 WB

Rest 4 min
Airdyne 12 min @80%
*244 Average Watts/217 Calories

Rest 4 min
12 min amrap @80%
5 hang squat snatch 105#
10 kbs 2 pood
Run 400 meters
*3+100m Run

POST WOD

EMOTM for 6m:

10 T2B

*U/B on all, had to swing into the last rep....