Pre-WOD:
1 X 20 Back Squats (5% increase from last week)

WOD:
-4 X 500m Row for time (record each time)
-3 X 10 GHD Back Extensions
-4 X 50m Farmer's Carry

Post:
-100 Double Unders

Run 400m 15 pull-ups, 15 jumping pull-ups
Run 400m 15 squats, 15 jumping squats

EMOM 10 roundsof 13 push-ups

20m AMRAP
6 strict pull-ups
8 box jumps
12 Kb swings 20k

7 rounds + 5 box jumps

Pre-WOD:
5X2 Strict Press***

WOD - 12 Minute AMRAP
-5 Shoulder to Overhead (#115/85)
-7 Toes to Bar
-9 Box Jump Overs (24"/20")

Post:
100 Double Unders

***1 X 20 Back Squats + 5% if missed

.... Imported.

Push Press

10 x 52.5k

8 x 57.5k

6 x 62.5k

6 x 65k

6 x 70k

Pre-WOD:
7 X 2 Dead Lifts

WOD - 3 Rounds For Time:
- 400 meter Run
---30 KB Swings (#53/35)
---20 Ring Push Ups
---10 Chest to Bar Pull Ups

Post:
-Tabata Sit Ups
-100 Double Unders

Run 400m, 50 4 ct mountain climbers
Run 400m, 50 walking lunges

Back squats
10 x 50k
8 x 57.5k
6 x 62.5k
6 x 67.5k
6 x 75k

For time:
Run 400m
40 burpees
25 toes to bar
3x 6 shoulder to over head 70k, 6 (3x pull-ups and dips)
Run 400m
40 burpees
25 toes to bar

Time 37:45

toasted

10 rounds

100m breast stroke
100 flutter kicks

Pre-WOD:
-Shoulder Mobility
-5 rounds of: 2 Dead Lifts
2 Hang Cleans
2 Front Squats

WOD:
-5 Minute AMRAP
-5 Dead Lifts (#235/175)
-5 HSPU
(-1 minute rest)

-5 Minute AMRAP
-5 Hang Cleans (#185/125)
-5 T2B
(-1 minute rest)

-5 Front Squats (#135/95)
-5 Burpees over Bar

mina (var.)

12 push ups
24s hollow hold
9 strict ring pull ups
24 push ups
36s hollow hold
12 strict ring pull ups
36 push ups
48s hollow hold
15 strict ring pull ups
48 push ups
60s hollow hold
18 strict ring pull ups

(mina - 3, 6, 9 hspu, pc, pu; 4 rounds, increasing all by 3 each round)