4 rounds for time of:
25 push presses, 95 lb.
50-cal. row
100 double-unders

7RM x2

3-5 miles
Run a song walk a song

Sled training

3, 8 min AMRAP
80 wallballs,
60 AKBS, green bell
40 box jumps,
20 thrusters 95#
2 min rest between 8 minute sets

10 min amrap
Thrusters 95#
C2B
1/1
2/2
3/3
.....

TABATA x 2
1. strict pull ups + strict ring dips
2. kipping pull ups + kipping ting dips

WOD ---

SDHP 3 x 5

Ryan S. --- 5 x 125, 5 x 155, 5 x 155
Denzil --- 5 x 95, 5 x 135, 5 x 155

THEN

21-15-9 (Ryan S. 4:32) (Big D 4:50)

SDHP 75#
Pull ups

THEN

100 Push ups
100 Sit ups

AMRAP 5min
Hang Power Cleans
@ 70% of previous 2rm hang clean!

New PR after only 11 rounds during my first two weeks of CrossFit.