TEAMWOD

5 sets of:
10 Bar MUs
10 Front Squats using BW (135 lbs)

5 RFT
25 Wall-Balls 9kg.
10 burpees

Front squat 5-4-3-2-2-2-2.

20min EMOM

1) 10*wallball 30lbs
2) 30m D-ball carry 70kg

Mile for time

Complete as many reps as possible in 7 minutes following the rep scheme below:
- 3 Deadlifts (70/50 kgs).
- 20 barbell jumps.
- 6 Deadlifts (70/50 kgs).
- 20 barbell jumps.
- 9 Deadlifts (70/50 kgs).
- 20 barbell jumps.
- 12 Deadlifts (70/50 kgs).
- 20 barbell jumps.
- 15 Deadlifts (70/50 kgs).
- 20 barbell jumps.
- 18 Deadlifts (70/50 kgs).
- 20 barbell jumps.
- 21..............

-Buy In-

5/3/1 Press Wk 2
115x5 (screwed up reps...), 130x3, 145x3+ (6)

WOD
100 Strict Burpees for Time

-Cash Out-
Advanced: 3 x 5 Unbroken Pause Pull Ups – 5 second pause
Intermediate: 3 x 5 Unbroken Pause Pull Ups – 3 second pause
Beginner: 3 x 10 Strict Pull Ups

10 Rounds of:

10 Toes-To-Bar
10 V-Ups
10 Knee Hugs

15-12-9 reps for time of:
135-lb. thrusters
45-lb. weighted pull-ups