9min AMRAP
7 Push Press 135#
7 Pull Ups
7 Push Ups

Run 1mi (untimed)

3 mins:
500m row
11 floor-to-overhead @ 35
3 min rest

3 mins:
500m row
11 floor-to-overhead @ 35
3 min rest

3 mins:
500m row
10 floor-to-overhead @ 35
3 min rest

3 mins:
500m row
12 floor-to-overhead @ 35

2 Minutes: 20 Dubs (40 Singles for me), 7 Chest to Bar (resistance band assisted for first 3 rounds then jumping pull ups for me for last 2 rounds), then Max Effort Burpees.
1 Minute Rest

Repeat for 5 Rounds - counting burpees only.

2 Rounds (25 min time cap)

Run 400
15 Hand release push ups
20 Jumping lunges

Run 400m
15 Toes2Bar
20 Superman

Run 400m
15 V-ups
20 Pistols(alt. legs) (MOD: held pole)

21:55
Kept decent pace the whole time, no breaks or walking. T2B was def the slowest part. My only goal was to get under the time cap and I really had to hustle to get there!

For time:
1000m row
20 GHD sit ups
750m row
40 T2B
500m row
60 Sit ups

K2E. Really need to work on T2B

WOD: (Scaled Pistols using green band)
• Run 800m
• 15 Pistols-Left
• 15 Pistols-Right
• 40 Push-Ups
• Run 400m
• 10 Pistols-Left
• 10 Pistols-Right
• 30 Push-Ups
• Run 200m
• 5 Pistols-Left
• 5 Pistols-Right
• 20 Push-Ups

WOD: (Scaled: 3 rounds)
5 Rounds For Time:
• 50 Double Unders
• 35 Knees-to-Elbows
• 20-Yard Weighted Overhead Walk (185/115)

Skill
3x5 Strict Weighted Handstand Pushups 10kg (90s rest)

Endurance
3 rounds of:
30 seconds on
30 seconds off
This got tough fast!

3 rounds for time

100 ft walking lunge
50 squats
25 back extensions

Did back extensions on floor (superman)
Quad killer

WOD:
3 Rounds For Time:

• Run 400 Meters
• 20 Push-Ups
• Run 400 Meters
• 20 Air Squats
• Run 400 Meters
• 20 Ab Mat Sit-Ups
• Run 400 Meters
• 20 Mountain Climbers (Double Count)