For Time, 1 min rest between each exercise

Max pushups = 30
Max situps in 2 min = 58
Max pullups = 10
Max squats = 50
Max burpee in 1 min = 23

Warm up: 1 mile run
Hand Stand: holds, push ups, & walks
-Bench Press 7X2 (worked up to 175)
-40 GHD Sit Up or T2B

Record 2 rep max weight on bench.

1-1-1-1-1

OH squat
front squat
back squat

FOR TIME

5 Rope climb
5 clean & jerk 145lbs/100lbs
4 Rope climb
4 clean & jerk 165lbs/115lbs
3 Rope climb
3 clean & jerk 185lbs/130lbs
2 Rope climb
2 clean & jerk 205lbs/145lbs
1 Rope climb
1 clean & jerk 225lbs/160lbs

Warm up: 1 mile run
Hand Stand: holds, push ups, & walks
-Bench Press 7X2
-40 GHD Sit Up or T2B

Record 2 rep max weight on bench.

SWOD:
A) Turkish Get ups
5 x 5 / side
B) Planche / Plank holds
5 x 30 sec

CWOD: "Helen"
3 RFT
400 M Run
21 KB Swings (1.5/1.0) - 26
12 Pull ups

Warmup: .75 miles

3 RFT:

20 dumbbell thrusters (1x 20#, 2x 15# per DB)
20 KB swings (30#)
20 pushups (no assist!!)

For time

3 Rounds
50 Squats
7 Muscle Ups (14 pull-ups, 14 dips)
10 Hang Power Cleans (60kg)

(24kg x10 w/ 10sec rest) x10

10 Swings usually equals 20 seconds of swinging

Run 850m, rest 1:30mins, repeat x6