13s chipper
13 pull ups
13 ring dips
13 calorie row
13 medicine ball cleans 20/14
13 deadlifts 225/170
13 dumbbell snatches 60/40
13 overhead squats 45/35
13 stones ground to shoulder 115/65
13 GHD sit-ups
13 double unders (singles 169/13:1)
13 slamballs 30/20
13 burpee box jumps 24/20
13 kettlebell swing

Scaled: blue band ring dips/ 65lb stone

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 rounds. The stations are:
Wallball Shots: 20/14 pound ball, 10/9 ft target. (Reps)
Sumo Deadlift High-Pull: 75/55 pounds (Reps)
Box Jump: 20″ box (Reps)
Push Press: 75/55 pounds (Reps)
Row: calories (Calories)

AM
Weightlifting
Power Snatch (40kgx3x2, 50kgx2)
Deficit Snatch Pulls (50kgx3x2, 60kgx3x2, 70kgx3)
Power Clean + Push Press (40kgx1+3, 50kgx1+2, 60kgx1+2, 70kg)
3x5 American Deadlifts (80kg)
8-6-4-2 Weighted Pullups (BW - 10kg - 20kg - 30kg) + (5 Strict T2B b/t sets)
Left Arm Isolation Work (5kg plate)
30 seconds Left Side Plank Hold

12.3: Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″/20″ box
115/75 pound Push press, 12 reps
9 Toes-to-bar

7 Deadlifts
3 Hang Power Clean
3 Push Press
3 Lunge/each
7 Back Squat

Max weight 155

10m row
ab ripper x

A: Bench press 8x3 Amrap sista setet rpe8
B1: Db Shoulder flys 2set
B2: Banded triceps extensions 2set
C: WP Shoulder raise 2set

A ) Three sets, not for time, of:
Kipping Hips to Rings x 4-5 reps
Unbroken Double-Unders x 20-30 reps
STRICT Handstand Push-Ups x 5 reps @ 5011
(slow, 5 second descent - controlled throughout the entire movement - use the plates and the abmat in the middle)

H2R: 4/4/5
DU: 23/20/30
HSPU: 5/5/5

B) Five sets of:
30 lb. Weighted Pull-Up x Max Reps
Rest 20 seconds
Strict Pull-Ups x Max Reps
Rest 3 minutes

Set 1 = 2/4, Set 2 = 2/4, Set 3 = 2/3, Set 4 =1/4, Set 5 = 1/4

C) Five rounds for time of:
4 Rope Pull-Ups
(throw a rope over the top of the bar, grip an end in both hands and pull up until you touch a shoulder on the bar)
20 Hand Release Push-Ups
40 Double-Unders

11:32

Warmup

Groin Stretch
Runners Stretch
400 meter Run

Speed Drills

5 x 40 yard dash
5 x 5 - 10 - 5 Drill
5 x Sled Pull
5 x Reverse Sled Pull

Conditioning WOD

5 Rounds for Time

10 Push Ups
10 Sit Ups
Bear Crawl to Cone and Back
Burpee Broad jump to cone and back

• Then -

400 meter run

Not sure if I did this right. I felt like I could have used a higher weight but the next weight up that we have is 25 lbs and that was too much