400m Run

Run,jump,roll 5 obstacles

5 pullups

15 cal Air Dyne

5 Pullups

run Jump roll 5 obstacles

400 m run

Deadlift Trapbar
5x 90Kg
5x 90Kg
5x 94Kg
5x 94Kg
5x 100Kg

21-15-9

Thrusters #95/65
Pull-ups

3x
30x 95# hang c&j
30x 45# oh lunges
30x 30" box jumps

Clean & Jerk 1 RM

Pre-WOD:
10x1 Jerk- (215 x 2 sets, 220 x 2 sets, 225 x 5, 235 x 1)

WOD - 12minute AMRAP:
- 6 Dead Lifts (185)
- 12 Push Ups
- 24 DUs

10 rounds + 6 DL + 12 push ups

Neighborhood run with Rocky

Pre-WOD:
10x1 Jerk (started with 135; ended with 185)

WOD - 12minute AMRAP:
- 6 Dead Lifts (185#)
- 12 Push Ups
- 24 DUs (1:2 Singles)

completed 9 + 6DL + 9 PU

Post WOD:
- 50 Weighted Situps (35#,25#)
- 50 Unweighted Situps
Time - 4:03

5 Rounds For Time

200 Pound Sled Push (Push your partner then swap) 40 Yards
20 Ab-Mat Sit-Ups
10 DB Push-Press #20

Metcon: 1 Rnd -

20 Wall ball shots (20 pound ball),
20 Sit-ups,
20 Box jump (24″ box),
20 Push-ups,
20 reps - 135 pound Clean,
20 Double-unders,
20 Thrusters (35 pound dumbbells),
20 Pull-ups
20 reps 95 pound barbell Thrusters
20 Kettlebell swings, 1.5 poods
20 reps - 95 pound Push press
20 Ring Dips
20 reps -95 pound Sumo deadlift high pull,
20 Burpees
20 reps - 135 pound Back squat
20 GHD sit-ups
20 Walking lunge steps
20 reps - 135 pound Deadlift
20 Knees to elbows
20 reps - 135 pound Front squat

Time - 31:40