5x5x5
3x3x3
1x1x1
Front squat

Then

4 RFT
200m farmer carry
10 hang cleans 65#
8 burpees

7x2 back squat

Then

18min AMRAP
20 wallballs
200m run

25 pullups
50 deadlift
50 pushups
50 box jumps 20"
50 floor wipers
50 single arm clean and press with KB
25 pullups

10-9-8-7-6-5-4-3-2-1
Power snatches
K2E
Box jumps 20"

1 mile run
10-8-6-4-2
KB swings
Goblet squats
Alligator burpees
1 mile run

10 Burpees
10 Box Jumps
10 Mtn. climbers

10 min. AMRAP

“Cindy”

20min AMRAP

5 Pull ups

10 Push ups

15 Squats

Did 24 rounds and 10 squats. PR is 26. Happy with that effort, kept rest at a minimum again.

21-15-9 reps of:
Clean 135 pounds
Ring dips

95# clean
40# help on dips, not ring

back squat:

10-8-6-4-4

135-225-275-295-295

then

row 750m

50 jumping pull ups

50 wall balls 20#

Cycling for 5 minutes pre WOD

100 lie down moving kb (35 lbs) back and forth to each side of the body
100 push ups
60 back extensions
15 kb (26,5 lbs) one arm press