Week 1/11: Do you have a pool available to you?

#1
E30 sec x 5 mins: 1 Squat Clean and Jerk
after 5 mins, rest 2 mins, increase weight, repeat x 3 total rounds (15 active mins)
*start w/moderate weight, go AHAP at 3 segment, but do not miss

3 rounds for time
10 weighted lunges per leg
15 HSPU
20 cal row

#2
Turkish Get Up 3-3-3-3-3/arm
superset with 20 GHD sit up

20 min AMRAP
10 box jumps 30/24"
15 C2B pull up
400m run

#3
Deadlift 5-5-5-5-5
Superset with 20 DB kickbacks/arm

For Time
25 deadlift 225/155
50 HRPU
75 toes to bar
100 double unders

#4 - choose A or B
A - run
800m jog (NFT)
10 rounds: 1 min max effort/max distance, 90 sec rest 
800m "cool down" run/jog

B - swim
10 rounds: 50m swim, rest 30 sec
6 rounds: 100m swim, rest 1 min
2 rounds: 200m swim, rest 2 min

#5 
Hang Squat Snatch
12 mins to find heaviest
then, find 1 RH OHS
*use racks

EMOM x 21 mins
min #1: 3 OHS max reps burpees over bar (w/remaining time) 
min #2: 10 pull ups, then max reps cal bike (w/remaining time)
min #3: rest
* no use of racks, rx is @75% of 1RH,


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