500m row
40 air squats
30 amsu
20 push-ups
10 pull-ups

4 Round
400m Run
10 HPC 135#/115#
10 HSPU
10 Box Jump 24"

RX on this was 135#, after 1 round there I had to scale it back to 115# to finish out the remainder

Row 500
10 DL 225#
20 ring dips (mu)
Row 500
20 Box Jumps
10 KB SW
Row 500
10 DB Thrusters
20 SDHP
Row 500

Shoulder press 1-1-1-1-1
Push press 3-3-3-3-3
Push Jerk 5-5-5-5-5
Heaviest possible sets
185/225/205

BS @ 77%
5x5 297#

Amrap 14'
20 alt KB snatch 12 kg
10 kacl row
20 air squat

Strength
Snatches 3x3 @ 65lb
OHS 3x3 @ 65lb

WOD
Thrusters, Ring Dips
21-15-9
Scaled 45lb, Jumping Ring Dips

3 RFT

10 Thrusters 95#
5 HSPU

30 pullups for time...did them unbroken...butterfly...33sec

30 handstand pushups for time...I scaled using a blue band over a pullup bar with green band harness...next time I would try a smaller band than blue.

For time: 50, 40, 30, 20, 10

• 20m Shuttle Run
• Sit-ups

For time: 10, 20, 30, 40, 50

• Double Unders
• Push Press

Total time is the score