45.4

Strength

  15 Min EMOM Clean Work
     Minutes 1-5:  1 Clean @ 73%
     Minutes 6-10:  1 Clean @ 78%
     Minutes 11-15:  1 Clean @ 83%

  Olympic Work
     1A. Clean Pull 3 x 3 @ 85%
     1B. 2 Halting Clean DL + 2 Floating Clean DL 3 x (2+2) @ 85%


Comp WOD

     7 Rounds For Time
          7 WBS 10 feet @ 20/30#
          7 Burpee Pull Ups
       
Rest 5 Mins

     For Time:
          30 Viper Press (Lap/Hang to Overhead)
                       Women: Use Empty Women's Log
                        Men: Use Men's Log + 30-50 lbs
                        If safe/possible, Do not drop the Log from Overhead...
                        the wood can split

Rest 5 Mins

     2 Rounds For Time:
          400 m run
          30 Box Jump overs (24/20)
                 Practice your transition on top of the box
                      in order to bound out of the bottom



Grunt Work

  5 Minute EMOM
   10 Russian KBS @ HAP

  4 Rounds Not For Time
     30 Meter Prowler Push @ HAP (not too heavy that it limits a continuous push)
Rest 0:30
     1 15 ft. Legless Rope Climb
Rest 0:15
     1 15 ft. Rope Climb