3 RM Front Squat 3 RM

500m Row
40 Squats
30 Situsp
20 Pushups
10 Pull Ups

I did modified pushups and Ring Rows instead of Pull ups.

1 RM strict press 1 RM

Amrap 20: Burpees, Rope Climb, Double-unders

10 reps of

6 Squat clean thrusters 60% Max 1 RM
Double unders

1 minute work, 1 minute rest

Marguerita"

50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/squat

Open WOD 13.3

Focus on the Hip mobility. Use all the weapons!

Inlcine Barbell Bench Press (wide grip):
40kg x 3 = 120
50kg x 2 = 100
40kg x 3 = 120
TOTAL = 340

Flat Barbell Bench Press (wide grip):
50kg x 5 = 250
60kg x 5 = 300
65kg x 3 = 195
TOTAL = 745

Decline Dumbell Bench Press: (each arm)
18kg x 10 = 360
22kg x 9 = 396
24kg x 5 = 240
TOTAL = 876

Cable standing press to reverse butterfly curl:
8.75kg x 5 = 87.5 (each arm)
11.25kg x 5 = 112.5
13.75kg x 5 = 137.5
TOTAL = 337.5

       GRAND TOTAL = 2298.5

Macho man -
Partner WOD
As many KB swings as possible in 10min. @ 1.5pd while partner runs 200m w/ 20#

Every minute on the minute stop and yell "oh yeah" and do 7 push-ups