Squat
2-2-2-2-2-2-2-2-2-2-2-2 (60% 1RM on the Minute)
165#

5 Deadlifts (275/185) --- 225#
50 Double Unders --- 60 Single Unders
5 Deadlifts
10 Burpees
5 Deadlifts
Run 1 Lap

5K Row for time!

For Time: 21-15-9

-Power Clean(135/95)
-Ring Dip

Partner WOD
AMRAP 20 min
5 pull ups
10 push ups
15 Squats

Partner runs a 400m while other does rounds of Cindy
Tag up after each run

For Time:

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

K.B Swing
Sandbag Ground to shoulder
Situps
Push-ups

5(65k)-3(70)-2(75)-1(77.5)-1(80)-1(82.5)-1(85)-1(85kPR) Push Press

20 x Push Press 65k
100 elevated pushups
Carry 45k 800m

5 rounds of
10 toes to bar
10 back extensions

3 rounds:

30 push-ups
30 sit-ups

10 mins of jumprope practice

7 rounds

5 x Man Makers 10k DBs
5 x Dead Hang Pull Ups with 10k DB

Pre-Wod: 5X3 Power Clean (#145)

WOD: 3RFT
-400 Meter Run
- 12 Dead Lift (225/135)
- 21 Box Jump (24")

Deadlift 1RM