7 Minute AMRAP
-3 Thruster (100,65)
-3 CTB Pull Up
-6 Thruster
-6 CTB Pull Up
-9 Thruster
-9 Pull Up
-12 Thruster
-12 Pull Up
-15 Thruster
-15 Pull Up
ETC.......

5 Rounds for time of:

5 Burpee Box Jump (2 Tires)
3 D.B. Complex (Man Makers)
5 Combo's
3 H.S.P.U's

Pre WOD:
5x2 Bench Press
1 max set @ 135#/85#

---

5 minute AMRAP
-20 DU's
-5 Burpees

1 minute break

5 minute AMRAP
-20 Airsquats

-5 T2B

Bench - 45#-55#-65#-75#-85#
Max reps @ 85# - 1 (lame)

1st 5 min AMRAP: 4 rounds w/ singles (tried doubles for 2 minutes and got no where)
2nd 5 min AMRAP: 5 rounds

5x65%, 5x75%, 5x85%+

WOD:

TRIPLE TABATA

1.

Jumping Lunges
Sit Up
Rest 2 min

Deadlift
Pull Up
Rest 2 min

KBS
TTB

7 Minute AMRAP
-3 Thruster (100,65)
-3 CTB Pull Up
-6 Thruster
-6 CTB Pull Up
-9 Thruster
-9 Pull Up
-12 Thruster
-12 Pull Up
-15 Thruster
-15 Pull Up
ETC.......

7 min AMRAP:

3 Thrusters
3 Chest-to-bar Pull-ups
6 Thrusters
6 Chest-to-bar Pull-ups
9 Thrusters
9 Chest-to-bar Pull-ups
12 Thrusters
12 Chest-to-bar Pull-ups
....etc.

SKILLZ 'N' DRILLZ

THRUSTER

F.O.D

XX minute AMRAP OF:

X THRUSTERS
X MANMAKERS
X COMBO's

HAPPY BIRTHDAY XENA!!!!

Pre-WOD: 5X3 Push Press 75,80,85,90,95

For Time:
-200 Meter Run
10-8-6-4-2 Push Press 75#
(run before each set)

Post WOD:
-30 T2B
-10 Muscle ups or (20 Strict Pull Ups & 20 strict Ring Dips)

3 rft
20 dl 80 kg
10 t2b