3x3 Back Squat AHAP (Increasing in weight)

5 Bear Complex 155/115
1 Bar Muscle Up
100m Sprint
4 Bear Complex 155/115
2 Bar Muscle Up
100m Sprint
3 Bear Complex 155/115
3 Bar Muscle Up
100m Sprint
2 Bear Complex 155/115
4 Bar Muscle Up
100m Sprint
1 Bear Complex 155/115
5 Bar Muscle Up
100m Sprint

Three Rounds For Time:
500 Meter Row
12 Bodyweight Deadlifts.
21 Box Jumps (20″)

Very sore from Murph and Annie

3.8 miles

break at half way point

38:05 (including rest break of 5-10 min)

5 Rounds (2-3 minutes between rounds)

5 reps Bench Press #205 (last round #195)
Max Pushups

Total Pushups 100

400 meter run
21 KB swings
12 pull-ups - unassisted!!

3 rounds

Front Squat 3-2-2-2-1-1-1-1-1 reps

95-105-115-125-130-135-140-145-150

10rft:

10 push ups
10 knees elbow

(push ups from knees and sit ups for last 4 rounds)

10 Tricep Ext
5 Elephant walks
10 Box Jumps
5 Plank to Side Plank 20# DB
10 Dips

7 Rounds

21-15-9

Deadlift - 185

HSPU - sub strict press @ 65

The clock broke 1/2 way through this workout, so the time was not recorded.

135 lbs

12:30