3 Rounds

10 Deadlifts 275/185 (MOD #75)
20 Hollow Rocks
30 Double unders
40 Air Squats

Went very low on the DL weight. I felt guilty after but my lower back is really hurting from this weekend. Must've lost form on Thrusters... so I'm going to take it easy until it's better. Most DU's were unbroken, so that was much better since last time.

Weighted Ring Dips - 5
Weighted Pullups - 5
3 rounds

then..

25 swings and 25 slamball every 2.5 minutes. 15 rounds cap.

*You pick the weights and must stay with it throughout the course of the workout. Every 2.5 minutes a new round begins. The faster you complete the 25/25 the more rest you get before the next round. When/if you can't complete the reps within the given 2.5 minutes the workout is over. 15 round cap. Can you make it to 15?

4 Rounds

15 Deadlifts 225/185 (MOD 105#)
15 Handstand push ups (MOD 2 abmats)

Don't remember my time, but it was relatively good. Try to get to 1 abmat with a kip...

WOD A. 3,6,9,12,15 of
Deadlift @60kg and TTB with 100m between sets.
Got thru 15 deadlift and 5 TTB by time
WOD B. 21-15-9 of
Box jump and C2B pullup
WOD C. 21-15-9 of
Burpees with 20 strokes on the rower between sets

3 Rounds for time:

• 15 Ring Dips
• 20 KB Snatch (10 each) 53lbs= Rx, my weight= 45lbs
• 30 Jumping Squats w/ 45lb barbell

Pre WOD
Using your backsquat 3RM (165)
75%, 5 reps (260)
80%, 5 reps (275)
85%, 5 reps (295) - shallow on last rep depth
Then 5x3 ring dips (unweighted) - did 2 sets at 40#

WOD:
3 RFT 12min cap
50 DUs
21 burpees
12 T2B

got through 2 rounds plus 11 burpees at the 12 minute mark. Went ahead and finished the rest just because. . .

5 Rounds NOT FOR TIME

Max Rep Bench BW
Max Rep Pullup

159 reps

WOD :

"FIGHT GONE BAD"

3 rounds for max reps in 17 min

a) WBS
b) SDLHP
c) Box jump
e) Push press
f) Cal row
e) REST

Optional Accessory:

3 rounds, rest as needed between rounds:

Unbroken set of :
10 V-Up+10 Hollow Rock + 10sec Hollow Hold

10 min emom

• 7 Burpee Box jump overs 24”