4 rounds for time:

6 x muscle up
6 x box jump (36/24) I did 24inch step ups because my achilles is jacked :(
24 x overhead squat (65/45)

oh man the overhead squats were tough! I did 14+10 on each of the 4 sets
Muscle ups I did 4+2 first round and then 2+2+2 rest

cap was 20 min and i barely finished

For Time
100 Shoulder-to-overhead (95/65#)
Every time you drop the bar below your shoulders, 4 burpees
Did the first 50 @ 65#'s... And since I was doing burpees every 4 presses, I dropped to 45#'s and did the last 50 in sets of 10 and that still felt heavy!
12:24

Post WOD:
15 weighted situps
15 situps
10 weighted situps
10 situps
5 weighted situps
5 situps
-Used 25# DB for weighted sets.

5 rounds for time of 5 deadlifts at 275 and 10 burpees.

Pre-WOD: 5X3 Power Cleans (touch & go) 135#

WOD: 4 rounds for time/ 2 minute break between each round
-200 Meter Run
-15 Burpee
-200 Meter Run
-15 T2B

400M run
10 pull ups
20 push ups
30 sit ups
40 squats

Rest 2 minutes -> Repeat

5X5 Bench Press

WOD:
7 Minutes, AMRAP:
-3 HSPU, 3 Pull-ups,

-6 HSPU, 6 Pull-up

(add 3 reps for each additional round)

3 Minute Rest

5 Minutes, AMRAP:
-10 Toes-to-bar/ situps
-20 Double Unders

---

HSPU/Pullup: Finished Round of 15
T2B/DU: 2 rounds

4 rounds for time of:

• 20 squat cleans
• 800-m run

Men 115 lb.
Women 75 lb.

Back Squat Lift 4 100# x 20

Then:

50.40.30.20.10

KBS 1.5/1pood

Double Unders

75 Power Cleans - 75lbs

100 Body squats tabata style