Burgener warmup
Then
10 Lunges with pass throughs
8 pullups
Spidermans length of rig

Wod
Bear complex
Penalty for dropping bar is 2 burpee box jumps at end
95/115/115/125/125

Work up to a 1RM, rest as necessary.

135 lb x 5 reps
185 lb x 5 reps
225 lb x 3 reps
245 lb x 2 reps
255 lb x 2 reps
265 lb x 2 reps
270 lb x 1 reps
280 lb x 1 reps

20 min. AMRAP
5 Wall Climbs
7 hang power cleans @ 135#
7 shoulder to overhead @ 135#
7 Good mornings @ 135#

3x8 Overhead Squat

WOD: for time
-30 Box Jump
-30 Jumping Pull Up
-30 KB Swing (53/35)
-30 Each Leg Walking Lunge
-30 KTE
-30 Push Press (45)
-30 Back Extension
-30 Wall Ball (20/14)
-30 Burpee

-Double Under (30 DU, 100 Singles)

Modifications:
Some box step ups...13 out of 30
Wall ball w/ 12#
100 Singles

Complete in every minute for 30 minutes:

5 pull ups
10 push ups
15 squats

Completing the round as fast as possible on every minute will give you the remaining of the minute to rest before you have to start the next round

21-18-15-12-9-6-3 for time

Front Squats (135/95)
Hand Release Push Ups

10 minutes AMRAP

-10 Thrusters (95 lbs)
-10 HRPU

Completed 6 rounds

---

After Party:
5 minutes AMRAP
-10 T2B
-30 DU

1) Squat Clean 5-5-5-5-5
95-115-135-155-185(3)

2) Back Squat 5-5-5-5-5
115-135-205-255-275

After Party:
DB Swing 2 x 25 (55lbs)

1) Bench Press 5-5-5-5-5
135-185-205-215-225

2) 21-15-9 for time
-Deadlift (275lbs)
-Pull ups

Time: 8:16

Five rounds for max reps of:

Body weight bench press
Pull-ups

There is no time component to this WOD. Allow enough rest between rounds to allow for max reps.

12-23
6-13
3-10
3-8
3-8