10 rounds
3 HSPU
6 DL 225#
12 Pull ups
24 double unders

A.
Every 3 minutes, for 15 minutes (5 sets):
Pause Front Squats x 4-6 reps @ 31X1

B.
Three sets of:
Against a 3-minute running clock, complete…
Row 500 Meters
Dumbbell Ground to Overhead x Max reps

Rest 3 minutes between sets.

1 RM Squat Clean Thruster 1 RM

WOD

Find yourself a 100m stretch of road:

For time:

50 press ups
100m run
50 lunges
100m run
40 press ups
100m run
40 lunges
100m run
30 press ups
100m run
30 lunges
100m run
20 press ups
100m run
20 lunges
100m run
10 press ups
100m run
10 lunges
100m run

Tempausveto 5 cm korokkeelta, pysäytys hetkeksi tasapainoon ylös
5x4

150 wall ball shots for time

7x30sek soutu - 30sek lepo, 5x1 min-1min lepo , 3x2 min, 2 min lepo

Total 6 rounds
- 1min Cal Bike
- 1min Burbee
- 1min DU
- 1min Rest
Toistot lasketaan yhteen, ainoastaan onnistuneet tuplat lasketaan

40yd Dash - 12x40 - range - 5.2 to 4.83 - Avg - 4.87

40 yd dash - 12 x40 yds - range 5.2 to 4.8 - Avg 4.99 Slow Night!!