Strength: Deadlifts 1-1-1-1-1-1-1 WOD: “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups
15:02
Max Deadlift: 285#

400 m run
50 push ups
400 m run
50 sit ups
400 m run
50 squats
= 14:46

16min time cap, for time:
400m Run
100 Double Unders
25 Ring Dips

200m Run
75 Double Unders
20 Ring Dips

100m Run
50 Double Unders
15 Ring Dips

W/ whatever time you have left, AMRAP power cleans w/ 135#

12:42 w/ 22 PC

Strength
3x Max Effort Strict Pull Ups - 2 2 1 green band

Wod
5 Rounds

45 Seconds Max reps Floor Press 145/95 -#60lbs

Rest :15 Seconds

45 Seconds Max Front Rack Lunges 145/95 (Clean the weight off the floor, Lunges are in place) -60lbs

Rest :15 Seconds

Max Effort 200m Run
Rest 4:00 (Spot the person you are partnered with during this time)
*Score is repetitions, no need to track the run times, but these are 100% effort.
FP - 51 L - 46

Strength: Shoulder press: 5 reps 105, 5 reps 105, 5 reps 115, 5 reps 115

WOD
For Time
4 Rounds of:
Squat x 50
Run x 400m

WOD - 30Min OMEM:
- 15 Wall Balls (20,14), 1 minute to complete 15 Wall Balls
- 10 Box Jumps (24,20), 1 minute to complete 10 Box Jumps
- 5 Power Cleans, Touch & Go, 1 minute to complete 5 Power Cleans

Wendler Strength:

Bench Press - 5x155, 5x165, 5x175
Hang Cleans - 5x155, 5x165, 5x175
Deadlift - 5x275, 5x295, 5x315

Double Unders - did 30 DUs between each lifting set - 10 x 30reps

Row - 1000m row for time - time = 3:32

Power Clean 1-1-1
Squat Clean 1-1-1
Front Squat 1-1-1

185,200,215 / 185,185,185 / 200,215,225

A. Back Squat 3-3-3
B. 5 RFT: 40 double unders, 10 toes-to-bar

Warm Up

200m Run
1min Samson Stretch (30sec R/L)
1min Squat Hold
200m Run
20 Air Squat
20 HR Push Up
200m Run
20 Highland Flings
20 Mountain Climbers

Mobility

Barbell Quad Smash
T-Spine Smash

Skill

Toes To Bar/Knees To Elbow

WOD

AMRAP 12
12 Toes To Bar/Knees To Elbow
12 Burpees