Back Squat Lift 4 -45# x 20

Then:

50.40.30.20.10

KBS 1.5/1pood

Double Unders

Yellow KB & new rope. I like the new rope. :)

50 Double Unders “Buy In” - triple singles

10.9.8.7.6.5.4.3.2.1

Burpee Box Jump 24/20 - Step up

Burpee Pull-up - Ring Rows

50 Double Unders “Cash Out” - triple singles

Max pullups in 90 seconds rest 30 seconds
Max pushups in 90 seconds rest 30 seconds
Max Situps in 90 seconds rest 30 seconds
Max Squats in 90 seconds Rest 30 seconds
Max Bar Hang

Then...
Amrap 20 of:
95 pound Push Press, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

20 x 170# Back Squat

Back Squat Challenge-Lift 5

Then:

50 Double Unders “Buy In”

10.9.8.7.6.5.4.3.2.1

Burpee Box Jump 24/20

Burpee Pull-up

Burpees are fun especially when u have to jump on a box.
50 Double Unders “Cash Out”

For Time: (20 minute Cap):

• 100 Pull Up - 50 pull-up using strap
• 100 KB Swing (53/35) - 50 KB with 35lb
• 100 Double Under - 150 singles
• 100 O/H Squats (95/65) - (wall squats)

WOD:
For Time/ 21-15-9
- Sumo Deadlift High Pull (95/65) - 65
- Kettle Bell Swing (53/35) - 35
- Burpee

100m sprints with 45 sec rest between. x8

---

1 16.68
2 19.58
3 18.36
4 18.29
5 18.49
6 20.71
7 21.25
8 19.16

For Time: (20 minute Cap):

• 100 Pull Up
• 100 KB Swing (53/35) used 40
• 100 Double Under
• 100 O/H Squats (95/65) used 45

Went for 100's. Pull ups were actually the easiest part for me. Everything else pretty much sucked. Threw up in my mouth during the double unders. Tasted like chicken.

Got thru 19 OHS.

30 HSPU Dumbell Press (40lbs)
40 Pull ups
50 KB Swings 40lb Dumbell
60 Sit Ups
70 Burpees