35 double unders
200yd. Run

5 RFT

8:00

Then:
3 rounds not for time:
Shoulder Press 5
Push Press 5
Push Jerk 5
@ 95,100,105lb.

mobility: Foam Roll, Lax Ball, Stretch

For Time:
- 100 Hand Release Push Up
- 5 KB Swings (53/35)@ top of every minute
- 100 Sit Up
- 10 Double Under @ top of every minute

For Time: 30 Clean & Jerk (135/95)

Back Squats
5-5-5-5-5
Post the highest weight you make it up to.

WOD:

Row 2k then without resting–

21-15-9 reps for time of:
Push Jerks (115, 80)
Ring Dips

Barbell Hops (over and back = 1 rep)

3X: 200 meter run & 10 HSPU (box)
2X: 200 meter run & 20 Ring Dip
1X: 200 meter run & 30 Burpee

For time:
400m run
20 TTB
400m run
20 wall ball (20#)
400m run
20 pull up
400m run
20 KB swings (1.5pd)
400m run
20 med ball cleans (20#)
400m run
50 burpees

For time...

Run 1 mile
100 Sit-ups
100 Supermans
Run 1 mile

Mix and match supermans and sit-ups as needed.

21-15-9
DL #225
HSPU

Fight Gone Bad
1min of work, each rep. 1min rest after each round.

3rds
Wall ball
SDHP (75#)
Box Jump (20")
Push Press (75#)
Row (calorie)