Weighted Ring Dips - 5
Weighted Pullups - 5
3 rounds

then..

25 swings and 25 slamball every 2.5 minutes. 15 rounds cap.

*You pick the weights and must stay with it throughout the course of the workout. Every 2.5 minutes a new round begins. The faster you complete the 25/25 the more rest you get before the next round. When/if you can't complete the reps within the given 2.5 minutes the workout is over. 15 round cap. Can you make it to 15?

4 Rounds

15 Deadlifts 225/185 (MOD 105#)
15 Handstand push ups (MOD 2 abmats)

Don't remember my time, but it was relatively good. Try to get to 1 abmat with a kip...

WOD A. 3,6,9,12,15 of
Deadlift @60kg and TTB with 100m between sets.
Got thru 15 deadlift and 5 TTB by time
WOD B. 21-15-9 of
Box jump and C2B pullup
WOD C. 21-15-9 of
Burpees with 20 strokes on the rower between sets

3 Rounds for time:

• 15 Ring Dips
• 20 KB Snatch (10 each) 53lbs= Rx, my weight= 45lbs
• 30 Jumping Squats w/ 45lb barbell

Pre WOD
Using your backsquat 3RM (165)
75%, 5 reps (260)
80%, 5 reps (275)
85%, 5 reps (295) - shallow on last rep depth
Then 5x3 ring dips (unweighted) - did 2 sets at 40#

WOD:
3 RFT 12min cap
50 DUs
21 burpees
12 T2B

got through 2 rounds plus 11 burpees at the 12 minute mark. Went ahead and finished the rest just because. . .

5 Rounds NOT FOR TIME

Max Rep Bench BW
Max Rep Pullup

159 reps

WOD :

"FIGHT GONE BAD"

3 rounds for max reps in 17 min

a) WBS
b) SDLHP
c) Box jump
e) Push press
f) Cal row
e) REST

10 min emom

• 7 Burpee Box jump overs 24”

10 min emom

• 5 Bar facing burpees
• 5 Power Cleans 40kg

WOD :

10 RFT

5x strict pull up
10x DB/KB Movement ( every round different movement )
15x Sit up

1 ROUND - Push press
2 ROUND - Burpee
3 ROUND - Power clean
4 ROUND - Floor press
5 ROUND - Forward lunge
6 ROUND - Front Squat
7 ROUND - Bent over row
8 ROUND - Snatch
9 ROUND - DL
10 ROUND - Thruster

TIME CAP 20:00