60 box jumps
50 squats
40 situps
30 pushups
20 pull ups

2 rounds
35 box jumps 18 inch
40 65lb shoulder to overhead
20 toes to bar

Supposed to be double unders but jump rope broke on first swing

Strength:
Back Squats 6 x 3 @ 90%

WOD:
21-18-15-12-9-6-3
Box Jumps 24/20
Burpees

Optional:
1. Skill Work
2. Row 200m (sprint)
3. 50 sit ups

Buy-in: Dynamic warmup
WOD:

Angie with a partner
100 pullups
100 pushups
100 situps
100 squats

Team Spicy Meatball practice with Aimee. 9:07

Cashout:
100m partner run then:
150 KBS while partner holds a handstand. Must switch when partner comes off wall.
76 KBS @ 1.5 pood.

-Buy In-
Max Burpees in 3 Minutes
67

WOD

“OPT’s Flight Simulator”
For Time:
Unbroken Double Unders 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
*Must rest between sets (Ex. 15 in a row can’t count as sets 5 and 10).
-First time completing this damn thing
-17:23 RX'd

-Cash Out-
Max Burpees in 3 Minutes
63

12min AMRAP
9x Deadlifts (125 lbs)
12x Deficit Pushups
15x Box Jumps

For time;

800m run

30 Hand release push ups

30 Hollow rocks (

)

30 Pull ups MOD Jumping pull ups

400m run

30 KBS 1.5/1p

30 Med ball cleans 20/14

30 Slamballs 30/20

800m run

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

20 minute AMRAP

10 fingertip pushups
15 Sit Ups
20 Air Squats

12 Rounds

8min AMRAP
7 Thruster 95#
7 Hang Power Cleans 95#
10 Box Jumps

Rest 2min

6min max rep burpee

5 full rds
70 burpees