Skill: deadlift. 3x5

Finisher

Ladder 10 to 1 of the following

Deadlift ( 135/205)
Toes 2 bar
Power clean( 95/135)
HSPU
Legion run ( you are only running to the legion once... :). )

Work with a partner. Both must complete the whole ladder before moving to the next exercise.

Down from my previous max of 585... but that was when I was 40 pounds heavier. My lift of 525 now represents 2.65x bodyweight.

25 Tire Flips - 500 lb Tire
10 - Double Unders
25 Pull Ups
10 Double Unders
25 GHD Situps
10 Double Unders
25 Ring Dips
10 Double Unders
25 Burpees
10 Double Unders

** DU slow me down as usual

3RFT
10xOHS
30xDU

Heti perään!

3RFT
10xhspu
10xwalking oh lunge

4 rounds for time, of:

10 HSPU
20 toes to bar
30 air squats

Push Press 5-3-3-1

then...

4 rounds
15 American KB Swings (70/53)
30 Ab mat situps
500 M

cool down: stretch

Endurance Wilson

50.40.30.20.10
Slam ball
Plying push ups
Sit ups
200m run

All with slam ball

20 min AMRAP:
40 m OH Lunges (95#)
40 m KB High Pulls (70#)
40 m Handstand Walking

Metcon 1: 5 Rnds for max distance: row 30 seconds and rest 30 seconds

Distance: 926 meters

Metcon 2: Cindy (modified) - 10 Rnds for time: 5 pullups, 10 pushups (regular), 15 squats

Time: 10:52

5 Rounds For Time (20 minute cap)

-20 Pull up's
-30 KB Swings (53/35)
-40 Double unders (80)

5 overhead squats 95#
10 ring push-ups or Games push-ups

do this every minute on the minute for 10 minutes