Strength: Pull-Ups 5×5 @45#

Met-Con:
Five rounds for time of:

185 pound Deadlift, 15 reps
15 Toes to bar

10x Sprint Ascent
Walk Descent

20 Minute Ride
Program: Random
Level: 12/10

Distance completed: 13.43km

12 9 6 3
Power cleans @ 60kg
Kettle bell swings @ 32kg
Box Jumps 24"

50 40 30 20 10
1 x suicide run
Air squats

Pre WOD:
- 5X3 Dead Lift (ALMOST got 205, twice off the ground but about it) Otherwise stuck at my 185

WOD: For Time:
- 200 Meter Plate Carry (25)
- 100 Double Under (did 300 singles)
- 50 Burpee
- 100 Double Under (did 300 singles)
- 200 Meter Plate Carry (25)

Post WOD:
- 3 x 50 russian sit ups

25 Push Press (135/75)
50 Chest 2 Bar Pull Up
50 Hand Release Push Up
50 Sit Up
50 Air Squat
25 Push Press

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I was tempted to drop weight on push press, but i didn't!! i had c2b for about 4 reps. then just chin over bar.

Pre WOD:
- 5X3 Dead Lift (295, 295, 305, 315, 325)

WOD: For Time:
- 200 Meter Plate Carry (45/25)
- 100 Double Unders (3:1 single unders)
- 50 Burpee
- 100 Double Unders
- 200 Meter Plate Carry

Post WOD:
- 3 x 50 russian sit ups

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if is could learn the DU movement this would have been RX. i subbed su's

3 rounds for time.
10 x 100kg Deadlift
10 x Hand Release Burpee Pullups
10 x 20kg Plate Situps

3 Rounds for time rest 120sec between each of the sets
15 GHD Sit Ups
15 GHD Glute Ham Raises
50m sled PULL (90lb/60)

NO GHD. Did decline SIt Ups and Good Mornings w/45#.

No Sled. Did Step Ups onto 24" Box w/70#