Pre-WOD
- 5 minutes to find max set of Double Unders
-7X3 Floor Press or Bench Press

WOD - For Time
-1000 meter row
-30 HSPU
-1000 meter run

Post:
-5 sets of max rep strict pull ups
or
-muscle up work

1 mile run

7 x
5 strict pull ups
10 Divebomber push ups
15 jumping lunges

Divebombers suuuucked.

WOD: On the minute every minute for:
-5 minutes: 4 Squat Snatches
-1 minute rest

(increase weight)
-5 minutes: 3 Squat Snatches
-1 minute rest

(increase weight)
-5 minutes: 2 Squat Snatches
-1 minute rest

(increase weight)
-5 minutes: 1 Squat Snatch

Post: 50 GHD Sit Ups or 50 Toes to Bar

255 Imported.

almost had 225 but not quite

High Pull Wide: 20 - 22.5 - 25 - 27.5 - 27.5

Back Shoulder press: 5 x 20 kg

Overhead Squat: 5 x 10kg

3 x 5:

30 - 35 - 35

Lu Raises 3 x 10 @ 5kg

Ring Dips: 5 - 4 - 4
Pull-ups: 4 - 4 - 4

3 rounds

15 OHS 40k
20 T2B
20 KB swing 20k
200m run

Pre-WOD- Work up to a heavy:
-1 Dead Lift
-1 Hang Clean
-1 Front Squat
-1 Jerk

WOD - For Time:
-20 Deficit Hand Stand Push Ups
-30 Front Squats (#135/95)
-40 Burpees

Post:
-Accumulate 2 minutes of L-Sits