50,40,30,20,10 DUs and sit ups

(DU attempts)

500M row, 5 Muscle ups
400M row, 4 Muscle ups
300M row, 3 Muscle ups
200M row, 2 Muscle ups
100M row, 1 Muscle ups

(Scaled MU transitions)

Not for time

1) 10-9-8-7-6-5-4-3-2-1
GHD or T2B or weighted situps
and weighted ring dips
(T2B)

2) 7x2 Deadlift
(355, 365, 375, 385, 395, 405, 415)

3)10-15 each side TGU with heavy weight

1,000m row, warm up
Then:

3 rounds
20 Lunges
20 Step ups
20 squats
20 dips on box

Around 10:00 min

random
abs

Chipper

10 HSPU
10 Pull-ups
10 TTB
10 SDHP #95/65
10 Cleans #135/95
100M Run
Then work your way back though the ladder ending at the HSPU

Not for time

4 x 500 mtrs
1:1

7x2 Bench Press
(55, 65, 75,75, 85, 95, 95)

Battle Rope
30 secs
90 secs off
6 rounds per person

Strength:

Front Squats - 2x135, 2x155, 2x175, 2x185, 2x205, 2x225, 2x245, 2x265, 2x285, 1x300

Metcon:

1-2-3-4-5-6-7-8-9-10 Ladder of: Deadlifts (225lbs), Burpee BJs (24"), T2B

Time - 16:30

5 rounds for time of:
500m row
15 reps of 135lb Bench Press (hice con 55kg)
21:45seg

12 Minute AMRAP:
1 Full-Court Spring (down & back)
2 Muscle-Ups (substitute 3 Pull-ups & 3 Ring Dips for each MU)
3 Burpees

Had to sub MU's