Better Sam

20 min sled drag, 90# — 11×380′ + 200’= 4380′ (1335m)

For QUALITY

5 ROUNDS:

5 Pike Press to Handstands SUB push shoulders to wall in handstand
5 Skin the Cats SUB tuck negatives
Hold L Seat for 15 seconds SUB tuck hold

Added 15 reverse hypers for last 3 rounds

FLEXIBILITY:
Holt Pike Stretch for 2 minutes
2 minutes Super Couch Stretch MWOD each leg
Hold Side Split on Left Leg for 2 minutes
Hold Side Split on Right Leg for 2 minutes

Volkswagen @95/med GB — 18:43. Def some sketchy pull-ups (all palm forward.)

400m run

For time:
30 push press, 2×30#
10 kettlebell swings, 24 kgs
20 push press
20 kettlebell swings
10 push press
30 kettlebell swings

EMOM 10 split jumps

400m run

3:00 / 11:53 / 4:07

Bench Press — 95×5, 105×5, 115×5, 115×4/F, 115×3/F

Annie — 7:40. Asthma attack.

For time:
20 front squats, 145#
30 oh lunges, 45#
40 kb swings, 16kg
50 wall ball, 14#
13:55.

2 amandas —
13:36

Tested Saturday’s Subway Series workout.

“DT Ladder”

Athletes have 80 seconds to complete the following complex:
3 Deadlifts
2 Hang Power Cleans
1 Jerk

10 second transition time between bars.