Deadlift
Row
Clean
Squat
Press

400 m run
30 box jumps 20"
30 wall balls 14 lbs

5 rounds for time

AMRAP
5 275 Deadlift
10 Pushups
30 Abmat Situps

O.H.S 5x5 50 kg
Snatch ryck 5x5 70 kg
Push press 5x5 60 kg

Total: 4500 kg

4 Rounds of:

In 2 minutes
Run 200m
AMRAP WallBalls in the remaining time

Rest 1 Minute

In 2 minutes
Run 200m
AMRAP Ring Dips in the remaining time

Rest 1 minute

For Time:
80 Wall Balls (20/14)
At the start of every minute, bear crawl across the gym (approximately 24′) and run back to the wall.

21-15-9

GHD Wall Ball 8lb Ball
Thruster 45lb

6:07

Slightly scaled from the mansite. I can do GHD situps pretty strong, so I figured adding a throw with a "light" med ball would be cake. WRONG! Thank you CrossFit for exposing yet another glaring weakness. I'll add it to the list as item #127 to improve. Love it.

Find your 1-rep Max of: Clean, Bench Press, and Overhead Squat

Clean 95#
Bench 115#
OHS 55#

Deadlift
1-1-1-1-1
+
1 rep every minut, 15′.
Power Clean
Increase your load when possible

PR deadlift 72,5 = 160 lbs
PR powerclean 32,5 = 72 lbs

21-15-9
Wall ball 20#
Anchored sit ups