10, 9, 8, 7, 6, 5...1
Box Jumps
KB Swings

10 burpees
10 climbers
10 jumps
25 burpees
25 climbers
25 jumps
10 burpees
10 climbers
10 jumps

500 m row
then
30-20-10 Hang power cleans 95lb
pull ups
kettlebells 1.5POOD
burpees

500m Row took 1:31. Then I had to take a 15 sec. break before continuing.
Not a good strategy.

15 min AMRAP:
9 deadlift (100#)
12 push up
15 box jump (20")

10 rounds + 9 DL + 12 PU + 1 BJ

Shoulder Press: 5-5-3-3-1-1 65%, 75%, 85%
105 x 5 x 2
125 x 3 x 2
145 x 1
150 x 1

rest 5 min then:

5 rounds

10 Deadlift

10 Hang power clean

10 push press

135/95

Heavy for me, but feeling good! Sorry it's been so long WODStack.

15 Mins as many reps as possible:

9 Deadlift (70kg/50kg)
12 Hand release Push Ups
15 Box jumps (24"/20")

6 minutes Airdyne cycling, 50 rpm

5x 10 Squat press, 10kg

15-14-13....2-1 reps of:
DB Split Squat, 4kg (left foot forward, switch to right foot forward)
One-arm DB Swing, 4kg (first with left arm, then right arm)
Glute hip lift
Airdyne sprint, 10 sec

Push Press (strict):
- 40kg x 3 = 120
- 50kg x 3 = 150
- 60kg x 3 = 180
- 70kg x 2 = 140

TOTAL = 590

Dumbell Shrug with upright row:
- 20kg x 5 = 200 (each arm)
- 24kg x 5 = 240
- 26kg x 5 = 260
TOTAL = 700

Arnie Curls:
- 16kg x 4 = 128 (each arm)
- 20kg x 4 = 160
- 24kg x 3 = 144
TOTAL = 432

Barbell front raise:
- 17.5kg x 5 = 87.5
- 17.5kg x 5 = 87.5
- 17.5kg x 5 = 87.5
TOTAL = 262.5

     GRAND TOTAL = 1,984.5

Bjj 1,5h

For time:

75 Air Squats
50 Pull Ups
20 Ring Dips
50 Air Squats
35 Pull Ups
15 Ring Dips
25 Air Squats
20 Pull Ups
10 Ring Dips