7:30 am

A.
30 minutes AirDyne

10:30 am

B.
Build quickly to 85% of your 1-RM Snatch, and then…

On the minute, every minute, for 5 minutes:
Snatch x 1 rep @ 85-90%

C.
Build quickly to 85% of your 1-RM Clean & Jerk, and then…

On the minute, every minute, for 5 minutes:
Clean & Jerk x 1 rep @ 85-90%

D. - UNR Crossfit WOD
3 rounds for time of:
1 Squat Clean X 225 lb
5 Front Squats
12 Lateral Burpees over bar

7:00 pm

E.
AMR in 10 minutes:
15 Pull-ups
L-sit X 20 seconds
10 Pistols (alternating)

Results:

A) Complete - 7.63 miles
B) Build to 240, then 245 X 2 minutes, 250 X 3 minutes (1/3) + 245 X 3 minutes (2/3).
C) Build to 300 (miss Push Jerk attempt), then 315 X 5 minutes (no misses)
D) 2:34
E) 5 rounds + 15/20 seconds/2