Pre-WOD
5 X 3 Front Squat

5 RFT
10 HSPU
400m run

AMRAP for 15 minutes:
- 9 Front Squat: 95 lbs
- 6 Handstand Push Up: 4x wall w/ Ab mat, 3 with green band, low bar
- 100m Run

5 Rounds for time of:
Farmer’s carry (70/35) each hand
50 double unders
25 push ups
10 lunge steps

Triple Play Day
21-15-9
OHS (115/75)
Toes-to-Bar
200m Run

Subbed the rowing for rounds of suicide sprints; 4 lines of 20 feet.

Final Score 191

WOD
5 Tire Flips 300#
25 Back extensions using tire
4 Tire Flips
25 GHD Situps using tire
3 Tire Flips
25 Box Jumps onto tire
2 Flips
25 Double Unders
1 Flip
Farmer carry tire back to starting position and repeat cycle 1 more round.
Distance for farmer carry was about 40m.

1:30 on the clock
Row 100m
As many burpees as possible

WOD

3 rounds for time of:

4 prowler sprints (185#/125#) Scaled:185#, 165#, 125#

8 KB thrusters R arm (1.5/1pood) Scaled:35#

8 KB thrusters L arm (1.5/1pood) Scaled: 35#

16 burpees

32 KB SDLHP (1.5/1pood) Scaled:35#

64 double-unders Scaled:180 Singles

** rest 2min **

Cut Off 40 mins

5 Rds for time

10 Tire flips

10 Tire jumps(box jumps on the tire)

1 Prowler sprint 90lb wt./ 50 feet

10 Burpees
20 pull-ups 55# help
30 push-ups
40 sit-ups
50 squats