Deadlift
5-5-3-3-3-2-2-1-1-1

did sets of 2 w/315, no reped 345

3x10 Back Extensions
3x10 GHD Sit Ups

As many rounds as possible in 15 minutes:

10 Supine Ring Pull Ups
10 True Push Ups

2 Deadlift on the minute for 11 minutes at 60% of your 1 RM @145#

5 min Rest:

7 Rnds for for total reps:

:30 DL 135/95

:15 Rest

:30 Push-up

345 REPS!

:15 Rest

:30 KBS 1.5/1pood

1:00 Rest

Back Squats 10-8-6-4-2(275,315,325,335,365)

WOD: For Time
- 100 Meter Prowler
- 500 Meter Row

Deadlift
5-5-3-3-3-2-2-1-1-1

18 AMRAP

10 Wall Ball
10 OHS
20 Sec L-sit
10 Pushups
100M Run/Row

18 AMRAP

10 Wall Ball
10 OHS
20 Sec L-sit
10 Pushups
100M Run/Row

Back Squats 10-8-6-4-2 (115, 135, 185, 225, 255)

WOD: For Time (2:11)
- 100 Meter Prowler
- 500 Meter Row

Post WOD:
- 10 Sit Up/ rest 10 Seconds
- 15 Sit Up/ rest 15 Seconds
- 20 Sit Up/ rest 20 Seconds
- 25 Sit Up/ rest 25 Seconds
- 30 Sit Up

5 rounds of 3 min with 1 min break between each round
In each 3 min round, get as many rounds of possible of the following:

• 3 cleans (135/95)
• 6 ring rows
• 9 air squats

Record total rounds.
4 + 1 sq, 4, 4, 3 + 6 RR, 4

Worked on OHS

2x5 95
2x5 115
3x5 135