3 rounds for time:

20 Thrusters (55)
50 DU's (150 singles)
20 HR pushups.

3 rounds of:

60 seconds at each station,
Completing Max reps

Box Jumps
Pullups
Walking Lunges
Wall Ball Situps (14#)
Air Squats
Rest

Bonus:

3 rounds of

15 m Sled Push 180#
15m Farmers Carry 53# KBs

3 shoulder Press on the minute every minute for 9 minutes @ 60% of 1RM
This meant I ended up doing 100#

WOD:
50 Double Unders
50 ABMAT
40 Double Unders
40 Slamballs @ 30#
30 Double Unders
30 Hand Release Push Ups
20 Double Unders
20 Pull ups
10 Double Unders
10 burpees

SealTeam Challenge

Warmup:

7x2 (2 powerclean/1 jerk) got to 205

Workout:

• 8 min AMRAP
• 8 hang cleans (135lbs)
• 8 situps
• 8 hand release pushups

7 rounds, 6 hang cleans

10x3 hang power cleans 75% of 3rm
10x5 ball slams 50#

results:

I did 8 sets of 135# and 2 of 145#

Pre-WOD: Find 1 Round Max Bench Press - New PR @ 130#
-Max Reps @65% of 1 Round Max-24 @ 85#

WOD: 3 Rounds For Time:
-400 meter run with plate (45/25)/must be hugging plate
- 50 squats with plate/hugging or on back
- 50 lateral jumps over plate (or 100 jumps onto plate)

Open WOD 3

run 1 mile

3 rounds of:
-10 db push ups(25#)
-25 air squats
-20 knee to elbow twists
-20 lunges
-12 bicep curls each arm 25#

run 1 mile

*not for time

400 mtr run
50 push ups
40 toes to bar
30 squat clean thruster @ 40kg
20 burpees
10 power snatch @ 40kg
20 pullups (5+15 jumping)
30 situps
40 air squats
50 kettle bell swings @ 24kg
200 mtr walking lunge