3.0 mile walk w/ Kat Time: 52:37 (17:31 average pace per mile, 373 calories, 85 bpm) WOD 10 min AMRAP hang power cleans (65/45) pull-ups 2, 4, 6, 8… increase by 2 each round Total: 14 + 6 hang power cleans

Strength 2 x 10 dumbbell incline press (40#) push ups squats 3 rounds farmer carry (30#) 100m db on shoulders 100m db raised (50m each arm) 100m db farmer carry (standard) Untimed Time: 50:00  

Warm up 1k row Time: 4:01 WOD Conditioning: 15-10-5 Power Clean & Jerk 95/65 Kettlebell Swings 53/35# Time: 8:28 rx+ (115#)