Strength - 4 reps Upside down KB press each arm then rest 60 sec then Russian deadlift 6 reps. Take 15 minutes. Final RDL = 205 lbs

Partner WOD AMRAP 25
3 - 35 lb DB man makers
6 - burpee pullups
9 - 24 in box jumps

Completed 4 rounds each

4 Intervals:

1/2 Pood Pull - 10
Squat - 10
Jumping Pull-Ups - 6
Push Ups (24" box) - 6
Sit Ups - 8

5 Rounds:

7 Deadlifts - 65#
7 Bent-Over Rows - 45#

Fire 30 Class

Stretch 10 Class

in 14 minutes - AMRAP of:
7 Ring Muscle Ups
50 Wall Balls (20 lbs - 10 ft)
100 Double Unders

Amrap 10 min
1 Frontsquat 50kg + 10 burpees
1 Frontsquat 60kg + 10 burpees
1 Frontsquat 70kg + 10 burpees
1 Frontsquat 80kg + 10 burpees
1 Frontsquat 90kg + 10 burpees
1 Frontsquat 100kg + 10 burpees
as long as you can, when front squat fail, as many burps as possible during remaning time.

3 Rounds for time of
10x OHS 95#
50x double unders

09:54 did the last 3 OHS at 65#

80 Hip Extensions
60 Slam balls 20#
200m Run
60 Hip Extensions
50 Slam balls 20#
400m Run
40 Hip Extensions
30 Slam balls 20#
600m Run
20 Hip Extensions
15 Slam balls 20#
800m Run

ouch!

Benchmark or Teamworkout

For time:
Split reps with partner
* 100 Thrusters (20kg/10kg)
* 100 Pull-ups (eccentric or inclined)