Run 1 mile
30-20-10 Wall abll (10k), ab mat situps

Deadlifts

8 @ 90k

8 @ 97.5k

6 @ 110k

6 @ 115k

Pre-WOD:Mobility-2 minutes each:
-Foam Roll Lats
-Banded extension rotations
-PVC dislocators x 30 (slow)
-Movement prep

WOD - For Time:
-20 Power Cleans
-20 CTB Pull Ups
(Rest 2 minutes/increase weight)

-15 Power Cleans
-15 CTB Pull Ups
(Rest 2 minutes/increase weight)

-10 Power Cleans
-10 CTB Pull Ups

Post:
1X max distance Farmer's Carry (#100/70)

a) amrap 5 for quality
6 db pj, 45#
12 squats
6 rounds, 2 reps

b) muscle up hollow work

c) 4 on the 4:00
200m row, legs only
10 db sn, 55#
10 ring rows
1:50
1:50
1:47
1:46

Ding :40 and :38 on the last 2 200m rows, @1:35-1:37/500m legs only row

amrap 25
1:00 happy baby
1:00 mountain climbers, 2 ct.
1:00 hollow hold, any way possible
50 mountain climbers round 1
35-37 each additional round

Pre-WOD:
-10 Turkish get ups w/each hand
-Work up to a Heavy Snatch

WOD - 3 Rounds For Time:
-100 Double Unders (modified: 7 Burpees & 100 Singles)
-21 Kettle Bell Swings (#53/35)
-12 Hand Stand Push Ups

Post:
Tabata Sit Ups (8 rounds:20 seconds on/10 seconds off)

15 rounds (EMOM)
3 hang clean (135 lb)
5 box jump (24 inch)
10 push-up
EMOM penalty: 3 burped

5km pack walk with 15kg

10,9,8,7,6,5,4,3,2,1

Burpees

Toes to Bar

4ct Mountain Climbers

Pullups

Pre-WOD:
5X -2 Front Squats
--- -1 Jerk

WOD - For Time/ 20 Minute Cap

(4 Burpees at the start of each minute)
-20 Thrusters (#95/65)
-20 Sumo Dead Lift High Pulls
-20 Push Jerks
-20 Over Head Squats
-20 Front Squats

Pre-WOD
5X5 Bench Press

WOD - 10 Minute AMRAP:
-20 Double Unders (mod: 5 Box Jump Overs)
-10 Burpees

Post :
-50 GHD Sit Ups
-work on muscle ups, rope climbs, etc.