Warm Up

800M Run
40 Mt Climbers
20 Box Jumps

Skill

Deadlifts and KB Thrusters

WoD

4 Rounds for Time 10:42

5 Deadlifts 275/185
10 Over the Bar Burpees
10 Hand Release PushUps

Rest 5 minutes…..

5 Minute AMRAP DID 5 Rounds

10 KB/DB Thrusters 35/20
10 AbMats

For Time:
50 Med ball cleans 20 lbs / 14 lbs
5 Rope climbs (sub 4:1 strict pull-ups - red band)
40 Med ball cleans 20 lbs / 14 lbs
4 Rope climbs
30 Med ball cleans 20 lbs / 14 lbs
3 Rope climbs
20 Med ball cleans 20 lbs / 14 lbs
2 Rope climbs
10 Med ball cleans 20 lbs / 14 lbs
1 Rope climb

2 Minutes at each station for max reps (2 minute rest between stations)

Burpees 43
Row Calories 48
Burpees 33
DU 110
Slammers (#20/#15) 59

Go every 4 minutes
4 rounds
30 kettlebell walking lunges 24kg
Max unbroken dips

As many rounds as possible in 12 minutes of:

15 Deadlifts 155 lbs / 105lbs
15 Deficit push-ups
15 Box jumps 24" / 20"

8 Min AMRAP

8 Med Ball Cleans (MBC) (#20/#14)
10 Push-ups
12 Sit-ups

7 rounds + 0

For time of:

30 Overhead squats 95 lbs / 65 lbs
15 Bar over Burpees
20 Overhead squats 95 lbs / 65 lbs
15 Bar over Burpees

then
3x7 cleans
65-80-90

Three person partner WOD with two people working at one time

100 Wallballs 20 lbs / 14 lbs
150 Pull-ups- red band
200 Medicine ball cleans 20 lbs / 14 lbs
250 Squats
200 Med ball push press 20 lbs / 14 lbs
150 Push-ups - knees
100 Med ball over the shoulder 20 lbs / 14 lbs

As many rounds as possible in 20 minutes of:

5 Chest to bar Pull-ups - red band
10 Wallballs 20 lbs / 14 lbs
15 Kettlebell swings 1.5 pd / 1.0 pd

completed 9+8

"Coe"

10 Rounds for time of:

10 Thrusters, 95 lbs /65 lbs - 2 rounds w/65, 8 w/60#
10 Ring Push-ups - knees