5 rounds of:

2 minute rounds followed by 2 minute rest:

• 200M Run
• 10 Thrusters (95/65)
• As many CTB pull ups as you can*

Post WOD:

• 80 sit ups
• 40 T2B
• 40 GHB

For Time:

-20 HSPU
-30 Dead Lift (185,115)
-40 Burpee
-50 KB Swing (53,35)

225# Imported.

5(50K),5(50),5(55),3(60),2(65),1(70),1(75PR) Strict Press

15x Strict Press 60k
75x Push Press 30k
Carry 45k 800m
100 4ct flutter kicks
100 leg levers
100 arm haulers

Warm up
45lb x 10

5 x 55
5 x 70
3 x 85
5 x 55
5 x 70
5 + 85 (30 reps)

• 20 HSPU
• 30 Dead Lift (185,115)
• 40 Burpee
• 50 KB Swing (53,35)

... Imported.

30
20
10

Russian Swings (35)
Wall ball 10
Burpee box jumps

You will do 30 reps of each exercise then 20, then 10...totaling 180 reps!

PSKC KB Complex

Snatch-push press-clean-thruster-pushup
So you'll do a kb snatch, lower it to the rack, do a push press, then a clean and then a thruster. Set bell down and do a pushup...that's one rep. So one rep weak side, one rep strong side, then 2,3 etc...
We will ladder up and down
1-2-3-4-5-4-3-2-1 w/s
53/35

5(35k)-3(45)-3(45)-3(45)-3(45)-1(50)-1(55)-1(60kPR) OHS

Then

4 rounds of
10 OHS 35k
20 Barbell Squat Jumps
40m Bear Crawl