6 Rounds for time of:

10 Wallball 20#
10 GHD Situps
10 Ring Dips
10 Incline Pushups
10 Pullups

In between each round do an obsticle coarse of box jumps. Set up 3 boxes and vary the size to make an obstacle course.

6 Rounds for time of:

10 Wallball 20#
10 GHD Sit-ups
10 Ring Dips
10 Incline Push-ups
10 Pull-ups

In between each round do an obsticle coarse of box jumps. Set up 3 boxes and vary the size to make an obstacle course.

WOD:
5-5-3-3-1-1-1

Shoulder Press

For time:
1 mile run

Shoulder press: 35(5)-45(5)-50(3)-55(2)-60(fail)-55(1)-60(1)

1 mile run: 9:27

Half Murph:
* 1/2 mile Run
* 50 Pull-ups w/ Band
* 100 Push-ups
* 150 Squats
* 1/2 mile Run

Broken up into 10 rounds of 'Cindy'.

First Murph of any kind, I wasn't to thrilled with my continued need for bands, need to work on kipping and upper body strength in general.

15 min AMRAP

10 Hang Power Snatch (95/65 lbs)

10 Bar-facing Burpees

3-3-3-3-3 press - max 45 lbs

then…

20 push press @ 3RM
20 jumping squats

3 rounds

1-1-1-1-1 back squat - max 145 lbs

then…

Death by Thrusters (115/75) - used 45 lbs
- start with 2 thrusters
- add 2 thrusters each minute until you cannot complete the number of reps in the minute.

20-18-16-14-12-10-8-6-4-2
burpees
sprint 100m between sets

3-3-3-3-3
53-63-83-83-83

200 m Prowler Push (50 lbs) RX!

Then AMRAP
10 db push press (20 lbs)
50 single jump ropes

I did 4 rounds + 5 push press