15-12-9
115# power clean
Burpee

3:12
Rest 10min
3:41

OPT Program Day 1

High bar back squat
265, 270f

30 MU for time
2:54

OPT assessment pt. 1

Front squat
250lbs
CGBP
230lbs
Weighted pullup
50kg
Weighted dip
45kg
Tabata pushups
17,15,10,6,6,4,5,4
Tabata situps
14,13,13,12,11,9,9,11

2012 CF games chipper

10 x 155# OHS
10 x box jump overs
10 x 135# thruster
10 x 205# power clean
10 x T2B
10 x Burpee Muscle up (Bar)
Then the reverse...

19:15

"Elizabeth"

Power cleans and dips (no rings)

Around 9 mins. Very paced and easy.

EMOM for 10 mins:
225# power clean x 1