Warmup -
Row x 500m
Sit-ups x 20
Box Jumps x 20 (did 12" box)
Squats x 20

WOD -
3 Rounds
Bench Press BW for Rx (65lbs) AMRAP until burn - 11, 10, 10
Row x 750m

HR MAX - 179
HR AVG - 125
840 Cals
5:51 in the zone -144-161

3 miles

2 DL @ 60% of 1RM and 5 Box Jump 24/20 on the minute for 11 minutes

5 minute rest followed be:

6 Rounds of:

7 C2B

15 Wallball 20/14

30 Double Unders

I did 315lb on my DL. Then I did 11:20 on my WOD, I would have done better but my rope got caught on my shorts and then broke so I lost a minute on my WOD :( Oh well

mobility: Foam Roll, Lax Ball, Stretch

For Time:
- 100 Hand Release Push Up
- 5 KB Swings (25)@ top of every minute
- 100 Sit Up
- 10 Double Under @ top of every minute
Modification 5 hurdles over box

Ride 1km
50 walking Lunges
Ride 1km
40 Air squats
Ride 1km
30 Thrusters (40kg/30kg)
Ride 1km
40 Air squats
Ride 1km
50 Walking Lunges

RX for rides: level 12/10
Completed thrusters @ 30kg

50 40 30 20 10
Double Unders
Situps

*made 3 mistakes on DU's, can likey get sub 6mins.

5 Rounds
Run 400m
15 Overhead Squats @40Kg

88 Lb Max Front Squat
Blue Band Pull Ups 7 times - My Max

OHS
1-1-1-1-1-1-1
95-105-115-125-135-145 (fail)-140 (fail)

10 min amrap:
9 pull ups (butterfly)
15 back extensions
21 double unders