3 rounds bear complex
-65
-85
-100/95

17 min amrap of:
3 hspu
10 burpees
5 pull ups
10 knee to opp elbow push ups
100m sprint

cash out- 100 sit ups, 4 rounds max bicep curls

300 medicine ball thrusters (10#)
5 mountain climbers on each minute (both)

Run 1 mile
100 pull up
200 push up
300 squat
Run 1 mile

WOD: On The Right Trek
30 Ring Dips
5 Deadlift (BW)
20 CF Box Jumps (24″/20″)
5 Deadlift
15 HSPU
10 Deadlift
5 Clean and Jerk (BW)

Turkish Get Up 2-2-2-2-2, Left & Right

then:-

In 12 minutes, complete as many rounds as possible of:
5 Clean & Press @ 40kg/25kg
30 Double Unders
Beginner: Scale movements and load as necessary.
Advanced: Barbell @ 50kg/30kg.

Result : 20lbs/25lbs/30lbs/35lbs/40lbs then 5R + 2C&P (30KG / SRopes x3)

Warm Up Run 400

Every Min, on the min,

3 Burpee Deadlifts
4 Box Jump @24
5 Push Up

Back Squats 5-5-5-5-5

then:-

Eight rounds of:
20 seconds Kettlebell Swings @ 24kg/16kg
10 seconds Rest
20 seconds Double Unders
10 seconds Rest
Beginner: Scale movements as necessary.
Advanced: KB @ 32kg/20kg.

Result:- 50kg/55kg/60kg/65kg/70kg, (78.256) 2334 (16KG, SRopes)

Deadlift 1-1-1-1-1-1-1

then:-

75 Burpees for time.

*The aim of the deadlift rep scheme is for you to attempt a personal record(PR) on your 1 Rep Max(1RM) deadlift. If you have never done something like this before, start your first attempt with a load you know you can lift for 5 reps. From there, increase the load on each attempt. For experienced lifters, you should be hitting your current PR by the 5th of 6th attempt. Use the remaining attempt(s) to hit a new PR. Rest between sets can be between 3-5 minutes, depending on how your feel. Remember, if you don’t feel ready, don’t go yet. A one rep max effort puts a high load on the muscles and central nervous system, so if done correctly, it is very challenging. A proper warm-up is important as well as doing mobility drills to improve the deadlift position. The coaches will be on hand to guide you through the warm ups and please refer to the following video below for tips:-

Result:- 65KG/70KG/75KG/80KG/85KG/100KG/110KG, 8:13minutes

Press 3-3-3-3-3

then:-

Three rounds for time of:
15 Kettlebell Swings @ 24kg/16kg
30 Push Ups
45 Squats
Beginner: Scale movements and load as necessary.
Advanced: KB @ 32kg/20kg, Hand Release Push Ups.

Result:- 25KG/30KG/35KG/40KG/45KG, 15:40minutes(Russian KB Swing 16KG)

Back Squats 5-5-5-5-5

then:-

Run 1.6km for time.

Result:- 45KG/50KG/55KG/60KG/65KG, 10:15