CrossFit Workout 7/13/19 Saturday

Warmup
5 step and 90 rep

Workout Warmup
3 rounds
150 run
5 thrusters
5 pushups
2 Pullups/RMU warmup

CrossFit Workout
AMRAP 20
One partner runs a 400

Other partner Completes a round of:
15 Thrusters 75/55
10 hand release pushups
5 strict pullups

Rx+
HSPU instead of HR
3 RMU instead of strict pullups

If you finish the 400/a round before your partner finishes their portion, you get to rest a bit.

Lift
3 rounds
1 Back Squat @95%+
10 Back Squats @ 50-60% @ 2111


2×1 Deadlift @90+%
3×5 speed dl @ 60%

Conditioning
25:00 easy run