Pre-WOD - Find 3RM Bench Press

WOD
10 RFT
10 pull ups/10 ring dips (5 rounds of each)
100m run
10 push ups
100m run
30 second rest between rounds

Due to a mental breakdown caused by insufficient amount of carbs (thank you Paleo challenge) this was finished extremely slow.

2 RFT
200 II unders
50 OHS (135/95#)
50 pullups
Mile run

3 Rounds

10 Deadlifts 275/185

20 Hollow Rocks (

)

30 Double unders

40 Air Squats

Back squat 5 x 3RM ( 85KG )

WOD1 : 3 sets max thrusters
2 min rest between sets
target 50 reps ( made it with 30KG )

WOD 2: 8mins AMRAP
12 wall balls ( 18 pound )
5x 10 suicide runs

Weighted chin ups
6, 4, 2, 4, 6
Max reps pull ups bodyweight
15

4RFT
400M Run
10 Military Pushups
20 GHD extensions
400M Run
10 Strict Chinups
20 OH Walking Lunges (#25 plate)

3 Rounds

10 Deadlifts 275/185 (MOD #75)
20 Hollow Rocks
30 Double unders
40 Air Squats

Went very low on the DL weight. I felt guilty after but my lower back is really hurting from this weekend. Must've lost form on Thrusters... so I'm going to take it easy until it's better. Most DU's were unbroken, so that was much better since last time.

Weighted Ring Dips - 5
Weighted Pullups - 5
3 rounds

then..

25 swings and 25 slamball every 2.5 minutes. 15 rounds cap.

*You pick the weights and must stay with it throughout the course of the workout. Every 2.5 minutes a new round begins. The faster you complete the 25/25 the more rest you get before the next round. When/if you can't complete the reps within the given 2.5 minutes the workout is over. 15 round cap. Can you make it to 15?

4 Rounds

15 Deadlifts 225/185 (MOD 105#)
15 Handstand push ups (MOD 2 abmats)

Don't remember my time, but it was relatively good. Try to get to 1 abmat with a kip...

WOD A. 3,6,9,12,15 of
Deadlift @60kg and TTB with 100m between sets.
Got thru 15 deadlift and 5 TTB by time
WOD B. 21-15-9 of
Box jump and C2B pullup
WOD C. 21-15-9 of
Burpees with 20 strokes on the rower between sets