21 OHS 95/65
42 pull ups

15 OHS 95/65
30 pull ups

9 OHS 95/65
18 pull ups

21-15-9

Thrusters 30kg
Pull-ups

Then (out of time)
Every min for 6min :

• 10 Strict Sumo DeadLift 20 kg

10 Burpees
30 Walking Lunges
2 Shuttle Runs, 20 m
10 Push-ups
30 AbMat Sit-ups
2 Shuttle Runs, 20 m
10 Ring Rows
30 Air Squats
2 Shuttle Runs, 20 m
10 Box Jump (20 In.)s
30 Mountain Climbers

A) Power snatch cluster; 3.3.3 rest 15 sec/rest 3 min (compare to 2/3)
SCORE: 135, 155, 185

3 sets at 80, 90, and 100%:
- 400 m run
- 20 KB snatches (53/35) – 10/side
- 20 box jump – step down (24/20”)
- 20 wallballs (20/14)
R5ishM
SCORES: 4:32, 4:17, 4:08

AMRAP in 15min of:

7 deadlift (185#)
11 HSPU (head to floor)

10 rounds, 7 deads, 4 HSPU

***I do not recommend doing HSPU two days in a row. I got through the first round unbroken...after that it was an uphill battle. I only did this WOD because it was the posted WOD at my box and looked like fun; thanks to Mr. Tom Hooton for this one, it was a good one.

Choose ONE of the following sports

Swim Repeat 7:00on, 3:00off until form/pace deteriorates

Bike Repeat 7:00on, 3:00off until form/pace deteriorates

Run Repeat 7:00on, 3:00off until form/pace deteriorates

Row Repeat 7:00on, 3:00off until form/pace deteriorates

with heaviest weight possible, rest as needed between sets

Met-con
30-25-20-15-10
Pull-ups
Push-ups
Sit-ups
Tuck Jumps

Cash-out
Plank hold for 5:00 total time.

3 Rounds

10 Burpees

20 KBS 1.5/1p

400m run

3 Rounds

10 Burpees

20 KBS Green Kettlebell? xpood??

400m run