1 x 5 deadlift = 225 lbs

then…

12 deadlifts @ 60% = 135lbs
run 750m
8 deadlifts
run 500m
4 deadlifts
run 250m

Metcon:

1 Rnd: 100 DUs, 80 SUs, 60 C&P (95lbs), 40 PUs, 20 GH Raises, 100 DUs

Time: 24:32

1RM Snatch - practised on form
then
300m row
20 HSPU (scaled to pike push-ups on 20" box)
20 Thrusters (55lbs)
20 KB Snatch (12kg)
20 Pistols (scaled)
20 KB swings (12kg)
20 box jumps (20" box)
20 burpees

Strength/Skill:
Clean & Jerk x2 every minute for 12min.
115lb

WOD:
12m AMRAP
wall walks x5
goblet squats x10 - 53lb
KB swings x15 - 53lb
4+

"Bradley"
100m sprint
10 Pull-ups (red/black bands)
100m sprint
10 Burpees
30 seconds rest

10 rounds

*25 mins time limit

Score: 5 rounds & up to 6 burpees

5 rds
400m run
25 t2b
40m lunge
25 hr push ups
20 burpee pull-ups

15 min AMRAP

5 deadlift #155
10 hr push ups
15 kb swings 1.5 pood
20 jumping lunges

rounds = 7 + 6 kb swings

100 Burpee Challenge Day 50

For Time:

With a 20lb vest

• 1 mile run
• 100 pull up's
• 200 push up's
• 300 air squats
• 1 mile run

Did it "CINDY" style: 5,10,15 for 20 rounds

Pre-WOD: 5X3 Push Press

For Time:
-200 Meter Run
10-8-6-4-2 Push Press
(run before each set)

Post WOD:
-30 T2B
-10 Muscle ups or (20 Strict Pull Ups & 20 strict Ring Dips)