Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 L-Pull-ups
15 Back Extension with 25 pound plate
20 Sit-ups with 25 pound plate

Completed 5 rds + 400 run

5X5 Back Squat
5X5 Bench Press

I think I got up to 95 or 105 on the back squat (I did not take good notes that day...) and up to 80 on the bench press. Feeling pretty weak!

10 Back Squats (275# M, 135# W)
10 Shoot Thru
10 Back Squats (275# M, 135# W)
10 Rin Dip
10 Back Squats (275# M, 135# W)
10 Shoot Thru
10 Back Squats (275# M, 135# W)
10 Ring Dip

Used 95# on the squats...wanted to get good depth.

Ring dips w/ blue band

I am good and sore already!

4km with Mike and the dogs.

6 min AMRAP partner stations with 2:30 rest between. Partnered with Wes.

1) P1: muscle ups x 3
P2: wall sits

2) P1: 20 hand release push ups (40lb weight vest)
P2: weighted sit-ups

3) P1: overhead Squats x 8 (95lb)
P2: plank hold

4) P1: 14 walking lunge steps (40lb vest + 45lb plate)
P2: box jumps (24" with 40lb vest)

HIIT Speed interval Warm up - Treadmill ( Sprint Speed 15 for 2 mins /Walk speed 7 for 1 min ) 4 sets
Hand stand Hold - Max rep 49 secs
Overhead squat progression - PVC, 20kgs, 30kgs, 35kgs ( 10 reps each and 3 Max rep for 40kgs.

5, 5, 5+ of each

Deadlift:
(5) 135
(5) 155
(10) 175

Benchpress:
(5) 45
(5) 55
(5) 65

run 5k

Ring dip.

Pre WOD
7x2 back square maxed at 115
10 Back Squats
10 Shoot Thru
10 Back Squat
10 Ring Dip
10 Back Squat
10 Shoot Thru
10 Back Squat
10 Ring Dip