10 Rounds For Time
5 Ring Dips
15 Ab Mat Situps
10 Pull Ups
50 Double Unders
15 KBS (1.5 Pood)

Bench 5x2 - maxed @ 225 for 1 rep

Kalsu
5 burpee emom
Work towards 100 thrusters @135/95
25 min cap

made it to 49 reps @RX

all burpees done - (125)

Wendler:

Back Squats - 5x205, 5x225, 5x240
Bench Press - 5x165, 5x185, 5x205
Hang Cleans - 5x165, 5x175, 5x195
Dead Lifts - 5x285, 5x315, 5x335
Front Squats - 5x185, 5x195, 5x210

Double unders - 15x30 reps = 450 reps (done between each set)

Pre-WOD
• 5k (23:55)

WOD - AMRAP (20 minutes)
• 5 pull-ups
• 10 push-ups
• 15 squats

Post-WOD
• 100 sit-ups

WOD: FOR TIME
100 Dubs
50 Lunges
50 K2E
50 Kettlebell Swings 45
50 Burpees
50 Air squats
50 Pull Ups
100 Dubs

4 rounds

1 minute per exercise, 20 second rest in between

Burpees - 11, 11, 11, 11
Kettlebell 35lbs - 27, 25, 25, 25
Ab Mats - 24, 25, 26, 26
Wallballs 14lbs - 15, 16, 17, 18

Total reps 313 (77, 77, 79, 80)

row, burpees, pull ups, kettle bell snatches

2x3 Snatch @ 175
3x3 C&J @ 205

5x5 F. Squat @ 235

1.25 mile Jog
1.25 mile walk

8rds, every 90s
3 Deadlift
2 Power Clean
1 Hang power clean
+
5 HSPU

Ended w/ 205

3rds
9 Chest to Bar
12 Box Jumps 30"
15 HR Push ups
6:10