45# barbell Overhead Lunges
21 Burpees

45# barbell Overhead Lunges
21 Burpees

15# barbell Overhead Lunges
21 Burpees

15# barbell Overhead Lunges
21 Burpees

15# barbell Overhead Lunges
21 Burpees

21 Deadlifts
5 Pull-Ups (dead-hang) (Green)
5 Ring Dips (Green)
15 Deadlifts
10 Pull-Ups (dead-hang) (Black)
10 Ring Dips (Green)
10 Deadlifts
15 Pull-Ups (dead-hang) (Black)
15 Ring Dips (Green)

Run 800m
Deadlifts 15 (115#)
RopeClimb 20ft

Run 800m
Deadlifts 15
RopeClimb 20ft

Run 800m
Deadlifts 15
RopeClimb 20ft

21-15-9

Ring dip
Pistols
Toe-to-bar

9:50

Partner WOD

60 wall balls 20#
60 pull ups
60 ring dips (partner hangs on pull up bar)
60 kb SDHP 2 pood
Fireman carry

WOD 1: "Grace"
Clean & Jerk 30 Reps for Time
Wieght: 135lbs

Time: 3:15

WOD 2: "Diane" (modified - sub HRPUs for HSPUs)
21-15-9 Reps
Dead Lift - 225lbs
HRPUs

Time: 4:30

In Teams of 2 - 5 rounds each of:
20m Lunges
30m Waiters Walk - 15kg Dumbell
30m One Arm Sandbag Farmers Carry
Swap Arms
30m One Arm Sandbag Farmers Carry
30m Waiters Walk
20m Lunges

3 x Max Effort 400m Run - 3mins rest between each run.
2mins of Grasshoppers
2 x Max Effort 400m Run - 3mins rest between each run.
1min of Grasshoppers
1 x Max Effort 400m Run

Backsquat

2RFT:
-30 Ring Dip (band)
-60 Push Up (ext knees)

-90 Walking Lunge

-120 sit-ups

for total time...