June 30th
Warm up
10 Min
RUN 200mOR ROW 250m
5X Extended inchworm
10x Banded goodmorning
10X wall balls
8 X Ring Row
20 sec couch stretch each leg

BARBELL WARM UP
3X 3 position Clean + 1Muscle clean

STRENGTH 15-20 min
Power Cleans
10 x 3 reps (65%)
*1:2 work:rest. We used 225 and just cycled through nice and smooth for some good strength work at a high heart rate.

WOD
AMRAP 20 min alt Rounds w a partner- or -SOLO rest how ever long it took you to finish the round.
5 Thrusters 95/65#
7 Hang Power Cleans 95/65#
9 Sumo Deadlift High Pull 95/65#
*Alternate rounds with a partner! I think Alec and I finished 14 rounds each, but I think I lost count somewhere in there…