100 Pull-ups - red band
100 Push-ups
100 Sit-ups
100 Squats

Partner WOD w/Lisa
100 Push press 75 lbs / 55 lbs
100 Front squats 75 lbs / 55 lbs
100 Thrusters 75 lbs / 55 lbs
100 Hang cleans 75 lbs / 55 lbs
100 Overhead squats 75 lbs / 55 lbs

Ten rounds for time of:

11 C2B Pull-ups
22 Front Squat 75 lbs / 55 lbs

Three rounds of:
1 minute Wallballs 20 lbs / 14 lbs
1 minute Sumo deadlift high pull 75 lbs / 55 lbs
1 minute Box jumps 20"
1 minute Push press 75 lbs / 55 lbs
1 minute Row
1 minute Rest

16# ball/20" box

For time of:

70 Burpees
60 Sit-ups
50 Kettlebell swings 1.5 pd / 1.0 pd
40 Pull-ups
30 Handstand push-ups

6 min jog around block (2)
5 x 10 second hill sprints,1 min rest (4)
Tabata burpees 4,4,4,4,3,3,2,3 (5).

Exertion scale (1:increased RR to 5:could not possibly be harder)

Rx:
21-15-9 reps for time of:
Handstand push-ups
Pull-ups

Did:
21-15-9 reps for time of:
Handstand push-ups from box
Strict Pull-ups

Did about 10 handstand pushups from the wall going about 1/4 to 1/2 the way down.

1000m row to warm up
Broomstick Dislocates
Broomstick Snatch Drills

21-15-9-14 (+10)
Deadlift w/Shrug at top
Power Clean
Thruster
+10 Snatches

(I used 65lbs)

For The Hustle:
50 Med Ball Clean to Wall Ball
50 Med Ball OH Squat
50 Weighted Med Ball Sit ups

I.
--15 min Ladder--
70 wall balls (#20)
60 Overhead walking lunges (45#, 30 each leg)
50 1 arm dumbell snatch (50#, 25 each arm)
40 situps
30 Box jumps (30")
20 push ups
10 Muscle ups

OH Press
warm-up
25x5, 30x5, 35x3

working set
40x5, 45x5, 55x5+ (8) (1RM @69#)

Press 5x10 @35#
30 KB Swings
Chin-ups 5x10 (2 reg, 8 neg)
30 KB Swings
rest 1 min

KB Swings total = 464