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Morning @ PCF:
Warmup:
2 Rounds of:

5 Walk-Out Pushups
10 sec Hollow Rock
10 Sec Plank
10 Tuck Jumps
15 Squats

WOD:
5 Rounds of:

1 min Row (count calories)
1 min Dumbell Thrusters (40# each hand)
3 min Rest

Rnd1: 30
Rnd2: 36
Rnd3: 36
Rnd4: 34
Rnd5: 36

Total: 172

Post: L-Hang work

Evening @ Ft. Meyer

WU:

2 Rounds of:

10 Bar Dips

10 Pullups

10 Squats

10 Situps

Front Squat 5x185

WOD:

Front Squat 3-3-3

Loads: 185/195/200

Then...

21-15-9 of:

Burpees

55# Dumbell Swings

20" Box Jump

Time: 7:56