Friday
"Death By" Thrusters (65#) 11+7

Tabata Sit-Ups

Monday
5x5 Deadlift

10-Minute AMRAP of:
Novice
10 Burpees
20 Jumping Pull Ups
30 Sit Ups (no Ab Mat)
40 Kettlebell Swings (26/35)
50 Air Squats
200 Single Unders

2k row - 9:01

5-5-3-3-1-1-1 Overhead Squat

5 Rounds of:
5 Overhead Squats (70% of 1RM) (55#)
10 Pull Ups (jumping)
400m Run

Rounds: 4+ 8PU

Strength:
Keg carry @ 175#
10 Lengths

For time:
Run 200m
3 Burpees
Run 200m
6 Burpees
Run 200m
9 Burpees
Run 200m
12 Burpees
Run 200m
15 Burpees
Run 800m
(9:41)

Strength:
Clean and jerk
Worked up to 245#

Front squats
Worked up to 2 @ 245#

1) Four Rounds of:
2-Minutes of:
250m Row
Max Push Ups ... 22-25-24-23

(2) Four Rounds of:
2-Minutes of:
200m Sprint
Max Toes to Bar ... 8-13-11-9

Rotate between (1) and (2), with a 3-Minute rest between rounds.

5x3 Front Squats (135#)

3 Rounds:
400m Run
21 KB Swing (35#)
12 PU (jumping)

3 rounds for time of:

400m
30 Squat (holding 25lb medicine ball)
15 box jump

3 sets:

bench press x 6-8 of heavy (60, 70, 75 - could only do 3 at 75)

rest 2 minutes then

3 sets
strict pull ups x 6-8

Skill:
Power Snatch

WOD:
10 min AMRAP
15 Power Snatch 75/55
30 Double Unders

Tabata Intervals: 20 sec work, 10 sec rest for 8 cycles each of:

Pull-ups 8-4-3-3-3-3-3-4 = 31
Push-ups 15-7-5-3-3-3-3-5 = 44
Sit-ups 9-7-7-7-5-5-5-7 = 52
Squats 12-10-10-8-8-8-10-13 = 79

Post total reps to results.