For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 12 kg
Walking Lunge, 50 steps
30 Knees to elbows
50 Push press, 20 kg
50 Back extensions
50 Wall ball shots, 11 kg
50 Burpees
50 Double unders

Push Press 5-5-5-5-5 50x5, 60x5, 70x5, 80x5, 80x5

Then,

3 rounds

200m run

7 Push press 135/95 MOD 75

14 Ring rows

Time: 7:57

Pre-WOD: 10 minutes at the bottom of a squat

For Time: 21-15-9
-Body Weight Dead Lift
-Box Jump (30", 24")

Post: As Quickly As Possible
-50 Weighted Sit Up
-50 Unweighted Sit Up

Pre-WOD: 10 minutes at the bottom of a squat

For Time: 21-15-9
-Body Weight Dead Lift (#155)
-Box Jump (30", 24") used 20" box to step up

Post: As Quickly As Possible
-50 Weighted Sit Up #25
-50 Unweighted Sit Up

bench pressed in the Mchale's garage

3 rounds

15 Ring dips @with band (MOD: purple band on dip bars)

20 Wallballs 20/14

40 Double unders

Remember to slow down wall balls and squat fully. Burt said some in the last round weren't low enough.

30 Hand Release Push-ups
50 Split Jumps (alternating)
30 Wall Ball Shots (#20/15) (used 30#)
20 Hand Release Push-ups
40 Split Jumps (alternating)
20 Wall Ball Shots
10 Hand Release Push-ups
30 Split Jumps (alternating)
10 Wall Ball Shots

50lb Weight vest
Elevation training mask 9,000 feet

Every 40 seconds for 5 minutes perform:
5 reps Front Squat

15 Jumping Squats @ 45#
15 DB/KB Push Press @ 50/30lb (2 DBs/2 arms)
15 Pullups

Today we shift back to weightlifting.

Bench Press 5 sets (10,7,5,3,1 reps)
Deadlift 5 sets (10,7,5,3,1 reps)
Run 400 meters
Rest 5 minutes
Run 400 meters
Rest 5 minutes
Run 400 meters

Weightlifting exercises and runs must be completed within one hour.
Report your total weight lifted and the three 400-meter times.