Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
5 sets of: 1 Clean deadlift, pause above knee + Clean pull + Power clean @ 75-80%

WOD:
5 rounds for time of:

8 Deadlifts (225 lb./155 lb.)
6 Muscle ups
4 Box jumps (30″/24″)

Post loads and time to comments.
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LEANFIT:

75 Sit-ups
50 Russian twists
25 Hollow rocks

Rest 1 minute, then complete 10 minute EMOM: 7 Burpees

rest 1 minute, then for 20 minutes, every 2 minutes complete 200m Run

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DE:
For time:

3 rounds of:
1000m Row
25 Push-ups

Rest 3 minutes, then complete 7 rounds of:
8 Pull-ups
400m Run
Rest 1 minute

Post time to comments.

Media:
Tuesday WOD, July 21, 2015