Last High Volume

Dodgeball 2 on 2 off x2

30-25-20-15-10-5
Hang power clean
Toe-to-bar
Box Jump

Hallway sprint between rounds

W/Bryce

1RM Shoulder to Overhead in 10 min

3 Rounds of:
1min KB Swings 30 sec rest
1 min Broadjump rest 30
1 min Burpee rest 30
1 min Row rest 30

Overhead squats

First of all congrats gals at winning CHC!

Overhead squats 1RM

4 Rounds for time:
10 Overhead squats (60-70% of your 1 rm)
10 24" box jumps
10 Pull ups
500m Row

C&J max

1RM clean and jerk

3 rounds for time:
10 C&J (65-75% 1rm)
400m run

Slacking

5RM Deadlift

Metcon:
With a partner (...or not, Vegas)
start with: 400m run with a 15# plate
(30 per person)
Wallball
Thrusters
Partner Lateral Burpees
end with: 400m run with a 15# plate