3 Rounds with 1 minute on each station of:
- Man Makers - 15kg Dumbbell
- Plate Situp - 10kg Plate
- Skin the Cats
- SDHP - 40kg Barbell
- Sandbag Farmers Hold - 10kg Sandbags each arm, if you drop them, clean one of the sandbags for the rest of the minute.
- Rest

16min amrap
200m run
20 double unders
20 situps
1 muscle up

5+20+20

Strength:
- 7x2 back squats, increasing weight

MetCon:
- 20 calorie row
- 30 burpees
- 40 ground to overhead (95# M, 65#W)
- 50 Toes to bar (2:1 sit-ups if needed) - 15 TTB, 70 sit-ups
- 100 ft. walking lunges w/ weight overhead (45# M, 25# W)
- 200m run

5 rounds for time, of:

35 Double-unders
200m Run

walking while doing squats (10 m) swinging a kb (24,5 lbs) back and forth to each side of the body
5 kb one arm press 24,5 lbs
Pulling a rope (weight 6) for five minutes
Abdominal exercises x 50 (110 lbs)

Running for 15 minutes pre WOD

This was a really bad workout. Felt tired in my body and uninspired..

Shoulder Press 1-1-1-1-1
145-155-165-170-175(PR)

Push Press 3-3-3-3-3
155-175-185-195-205(PR)

Push Jerk 5-5-5-5-5
160-175-185-200(f)-190

“Santiago” -7 rounds for time, of:

18 Hang Squat Cleans at 65lbs/45lbs
18 Pull-ups
10 Power Cleans at 135lbs/95lbs I did 115
10 handstand push-ups

Put a 35min. cap on it, did 4 rounds + 18 hang sq cleans

50 Double Unders
5 Press; 95/65lb
50 Double Unders
10 Thrusters; 95/65lb

I did:

150 Single Skips
5 Press; 65lb
150 Single Skips
10 Thrusters; 65lb

10 pull ups (kip)
5+5 pistol squats
10 pull ups (strcit)
5+5 pistols
10 pull ups (kip)
5+5 pistols

Mainsite WOD:

225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps