Strength: 5 x AMRAP bench press (50# DB)

WOD: Treadmill Tabata
Set treadmill at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

20:10 x 8

---

Bench: 15-13-13-11-10
Tabata: 6:58 pace (had me floored afterward)

For time:
100 pull-ups
100 KB swings @ 45#
100 double unders (subbed 200 single unders)
100 OH squats @ 95#

For time:
100 pull-ups
100 KB swings @ 45
100 double unders (subbed 200 single unders)
100 OH squats 95#

4 rounds:
-10 strict pull-ups
-15 DB deadlifts (50#)

3 Rounds:

50 KB Swings (24/16)
100 Double unders

5x2 Squat Clean & Jerk
ended at 235

2 mile run after

For Time:

20 x Knees to Elbows
Run 800m
15 x Squat Clean & Jerk @ 40kg (60/40)
Run 400m
15 x Squat Clean & Jerk @ 40kg (60/40)
Run 800m
20 x Knees to Elbows

Pre WOD
30,20,10 Double Unders and Sit Ups

2:39

WOD
5 Rounds
5 Push Press(165#)
5 Deadlift(335#)

6:42

For time:

100 Pull-ups
100 Kettlebell Swings, 1.5 pood
100 Double-unders
100 Overhead Squat, 95 lbs

For time:
■1 mile Run
■100 Pull-ups
■200 Push-ups
■300 Squats
■1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

I did not have a weight vest for this workout so I am not marking it as "prescribed".