3 minute AMRAP
3 Deadlift - #95
3 box jumps 20" box

1 minute rest

3 minute AMRAP
double unders

1 minute rest

3 minute AMRAP
Strict press - 55#
Pull-ups - blue band

post wod: 6 x 100m sprints

4 miles loop at AAE
- Hill
- Wash / Sand
- 10 Air Squat penalty for stoping (only stopped once)

Row 1000m for time-4:48

Rest then,

For time

30 reps of Bear Complex 135/95 (50#)

1 rep= Perform all of the following without putting the bar down;

Power clean, front squat, push press, back squat, push press(from behind the head)
14:18

For time

100 Overhead Squats 95/65 (45#)

10 Box Jump penalty every time the bar is dropped 24/20

17:08
9 sets of 10 boxes.
Still not jumping on boxes. Shin is still blue & swollen.

Then Tabata plank for 8 rounds with stiff arms, not on forearms.

Skill: deadlift. 3x5

Finisher

Ladder 10 to 1 of the following

Deadlift ( 135/205)
Toes 2 bar
Power clean( 95/135)
HSPU
Legion run ( you are only running to the legion once... :). )

Work with a partner. Both must complete the whole ladder before moving to the next exercise.

4 rounds for time, of:

10 HSPU
20 toes to bar
30 air squats

Push Press 5-3-3-1

then...

4 rounds
15 American KB Swings (70/53)
30 Ab mat situps
500 M

cool down: stretch

Endurance Wilson

50.40.30.20.10
Slam ball
Plying push ups
Sit ups
200m run

All with slam ball

20 min AMRAP:
40 m OH Lunges (95#)
40 m KB High Pulls (70#)
40 m Handstand Walking

Metcon 1: 5 Rnds for max distance: row 30 seconds and rest 30 seconds

Distance: 926 meters

Metcon 2: Cindy (modified) - 10 Rnds for time: 5 pullups, 10 pushups (regular), 15 squats

Time: 10:52