130505

Training 
morning workout
  a) 250m row, 200m run
      mobility, clean reps
  b) for time- 19:45
        40 chest-to-bar pull-ups
        40 wall ball shots 20#
        20 power cleans 245#
        40 kb swings 70#
        40 burpees (to 45# plate)
        20 hang power cleans 245#
afternoon workout
  a) 250m row, 200m run
      mobility, front squat sets
  b) 5 rounds- 5:36
     (7:00 cap) 1. 7 front squats 225# (from floor)
                      2. 50 double-unders
 -----15:00 rest-----
  c) for time- 14:04
         800m run
         20 alternating dumbbell snatch 100#
         400m run
         20 alternating dumbbell snatch 100#
         100ft farmer's carry 100#
         50 barbell jumping squats 45#