Go every 4 minutes
4 rounds
30 kettlebell walking lunges 24kg
Max unbroken dips

As many rounds as possible in 12 minutes of:

15 Deadlifts 155 lbs / 105lbs
15 Deficit push-ups
15 Box jumps 24" / 20"

8 Min AMRAP

8 Med Ball Cleans (MBC) (#20/#14)
10 Push-ups
12 Sit-ups

7 rounds + 0

For time of:

30 Overhead squats 95 lbs / 65 lbs
15 Bar over Burpees
20 Overhead squats 95 lbs / 65 lbs
15 Bar over Burpees

then
3x7 cleans
65-80-90

Three person partner WOD with two people working at one time

100 Wallballs 20 lbs / 14 lbs
150 Pull-ups- red band
200 Medicine ball cleans 20 lbs / 14 lbs
250 Squats
200 Med ball push press 20 lbs / 14 lbs
150 Push-ups - knees
100 Med ball over the shoulder 20 lbs / 14 lbs

As many rounds as possible in 20 minutes of:

5 Chest to bar Pull-ups - red band
10 Wallballs 20 lbs / 14 lbs
15 Kettlebell swings 1.5 pd / 1.0 pd

completed 9+8

"Coe"

10 Rounds for time of:

10 Thrusters, 95 lbs /65 lbs - 2 rounds w/65, 8 w/60#
10 Ring Push-ups - knees

Clean ladder 1 rep
10 Wallballs 20/14#

Work up to Max load, time cap of 25 minutes

cleans:
30-45-55-65-75-85-95-105-115-125 (failed 2x)-115-105-95-85-75-65

completed 170 wallballs

For time of:

12-10-8-6-4-2

Deadlifts 185 lbs / 135 lbs - Rx
Toes to bar - T2B/T2E
Kettlebell swings 2.0pd / 1.5 pd - 1.25pd

Cash Out:
30 HSPU - 3 mats
50 DU
15 HSPU
50 DU
10:53

Monday Morning:

3 x 10 Deadlift
405-405-405. Felt good. Near maximal effort, but didn't compromise back. First time I've done 405 x 10 conventional

2a) 5 x 5 tempo bench (5 sec on descent fast up)
185 - 185 - 185 - 205 - 225

2b) 5 x 5 weighted tempo supinated pull ups
40 - 26 - 26 - 26 - 26

Metcon:

For time.
30 HSPU (25s with abmat between)
40 pull ups
50 OH KBS (53)
60 sit ups (anchored with abmat)
70 burpees

• Time - 18:45 HSPU were terrible. Took 5 minutes... rest was pretty easy