Front Squat 3 Rep Max:
- 65 lbs
- 85 lbs
- 105 lbs
- 125 lbs
- 145 lbs

AMRAP 15 minutes
- 10 Wall Ball: 20 lbs
- 8 Pull Ups: no band
- 6 Ring Dips: blue band

3 Rounds:
12 Muscle Ups (Progression)
75 Air Squats

Pre-WOD
Proper running training by Mike Hummel

WOD - For Time
-300 meter run: 1:15
(10 second rest)
-100 meter run:0:18
(5 minute rest)
-300 meter run 1: 21
(10 second rest)
-100 meter run 0:20

4 mile --- slow. Legs are wrecked from wod.

WOD
40-30-20-10
Wallballs
200m Sprint with med ball

Rest 5 minutes

Cashout
50 hollow rocks
50 sit-ups
50 jack knives

4 rounds for time of:

10 Snatch (75 lbs)
15 Pull-up
20 Kettlebell (45 lbs)

Pre WOD
Bench press 5 X 4 all sets @ 70-75%- 160lbs each set

Helen
3 RFT
400m run
21 KB swings (53/35#)
12 pull-ups

21-15-9

Ring Dips (Green Band)
Toes to Bar (Rings)
Walking Lunges

30 Thrusters, 75/55
3 Rope Climbs (6 Progressions)
20 Thrusters
2 Rope Climbs (4 Progressions)
10 Thrusters
1 Rope Climb (2 Progressions)

5 r fgb
20" work
Я, Егор, Дима