Deadlift 5-5-5-5-5
[135-185-205-225-260]

3 Rounds:
Row 250m
15 Power Cleans (135/95 lbs) <--> 105 lbs
Run 200m

For times:
30 Pull-ups
200m Farmers Walk 45/30 lbs. <--> 45 lbs.
20 Pull-ups
200m Farmers Walk 45/30 lbs. <--> 40 lbs.
10 Pull-ups
200m Farmers Walk 45/30 lbs. <--> 40 lbs.
3 Rope Climbs <--> Rope Pulls (from the ground)
30 Burpees

4 rounds:

800m
1 minute plank

Strength:
Wengler Deadlift
5x65%-115kg
5x75%-135kg
5+x85%-155kg - 7x

+max strict pull ups
+15 weighted push ups

WOD: 21-15-9-15-21
OH lunges 20/15
v-ups
My time: 11:00 Rx

Mobility: your choice

Front Squat
135 - 5
185 - 5
225 - 5
245 - 2
275 - 2
225 - 4x5

SLDL -
135 - 6
185 - 6
225 - 6
245 - 6
275 - 6

A few hours later

Strict Press + KB Swing
95 - 5
95 - 5
115 - 5
115 - 5
135 - 5 + 15 Swing
135 - 5 + 10 Swing
Push Press + KB Swing
155 - 2 + 15 swing
165 - 2 + 10 Swing
185 - 2 + 15 swing
185 - 2 + 10 Swing
205 - 2 + 15 Swing
205 - 1 + 10 Swing

Curls
45 - 15 + 15 Swing
45 - 10 + 10 Swing
65 - 10 + 15 Swing
65 - 8 + 10 Swing

Wendler:

Frnt Squats - 5x225, 3x255, 1x285

Metcon:

500m row, 50 Situps, 50 DUs, 400m, 40, 40, 300m, 30, 30, 200m, 20, 20, 100m, 10,10

Time - 17:04

Squats
Power Cleans

Cap: (the site where I pulled from says 20 min is excellent. 35-40 min is good)

7 Handstand Push-ups (20in box)
7 Thrusters (45lb)
7 Knees to Elbow
7 Dead lifts (95lb)
7 Burpees
7 KB Swings (30lb)
7 Pull-ups (kip)

I finished at 34:47

Rope Climb X 3
Box Jump 2mins (50 jumps @ 20" box)
21 Dips
Box Jump 90secs (40 jumps @ 20" box)
15 Dips
Box Jump 60 secs (30 jumps @ 20" box)
12 Dips
Box Jump 30 secs (20 jumps @ 20" box)
9 Dips
Rope Climb X 3

Submit time for completion of entire workout. Ranking requires completion of jumps
on time and at height. CrossFit rope is 13ft.