2 Rounds:

Max Reps in 1 min
Pull Ups
Ring Push Ups
Jumping Squats
Wall Balls 20/14#
KB Swings 24/16kg
Burpees
note: 20 sec “rest” between stations, 3 min rest after round 1

7x2 back squats at 85% of 1RM,

WOD
20min AMRAP
2 weighted pull-ups, green band strict
4 GHD sit-ups
6 weighted step-ups, 45# barbell
8 ring dips, green band
Choose your weight and height for pull-ups and step-ups

Pre-WOD: Work Up to a Heavy Combo-
1 Dead Lift
1 Hang Clean
1 Clean
(#160)

WOD: For Time:
-1000 Meter Row
-50 Burpees
-75 KB Swings (#53/35)

5 rounds:
7 front squats
7 push press
7 thrusters

Used weight: 25 & 15 kg

Pre-WOD:7x2 bench press at 85% of 1RM (#175)

WOD: For Time-

-200 Meter Farmers Carry (#53/35)

-3x (400 meter Run, 25 HR Push Ups)

-200 Meter Farmers Carry (#53/35)

21, 15, 9 of

• Deadlift 100 kg
• Handstand push ups

Went out too hard unfortunately, 21 unbroken first round was a bit much so had to get way too much rest in the last two rounds.

5 x DL @ 105k

3 x DL @ 115k

3 x 1 DL @ 130k

50 x DL @ 70k
75 Jumping lunges
Carry 45k 400m

3 x
20 Russian Twists 10k
10 T2B

gsdv Imported.

Push ups
Squats
Sit ups
Plank

Pre-WOD
Work Up to a Heavy Set of Two O/H Squats

WOD - For Time:
10-8-6-4-2 Snatch (#115/75)
2-4-6-8-10 Muscle Ups

or modified:
10-8-6-4-2 Snatch (#115/75)
4-8-12-16-20 Pull Ups

Post: 50 T2B or GHD