3 min AMRAP
3 min Rest
6 min AMRAP
3 min Rest
9 min AMRAP

20 C & J 95#
30 T2B
40 KBS 24kg
50 Slamball 30#
60 Double Unders

-Score total reps (192)
-Start AMRAP over each AMRAP

5 rounds for time:
50 kettlebell swings (16 kg)
13 ring dips

In the words of TMFK “It’s Deadlift Friday People”!!!!

Deadlift 10.5.10.5.10.310.3.10.1

10′s @ 50% of 1 RN or BW

5′s @ 70% of 1RM

3′s @ 80% of 1RM

1 @ 90+% of 1RM

Rest then opt.:

15 min AMRAP

3 BWDL

30 DU’s

200m Run

I did 215lb for my 10's 275lb for my 5's 335lb for my 3's and 375lb for my 1. Then I did 275lb for my WOD and I got 7 2/3 rounds in. I think I could have done more but my calfs were cramping in the begining.

"Jack" AMRAP in 20min. of:

10 push press at 115lbs/75lbs
10 kettlebell swings at 1.5pd/1.0pd (55lbs/35lbs)
10 box jumps at 24"/20"

did worse than last time... Lower back is still messed up

5 RFT of:
6 handstand push ups
12 pull ups
24 lunge steps w/ 35lb. DBs

12:03

50 box jumps
50 jumping pull ups
50 kb swings 50lbs.
50 lunges steps
50 knees to elbows
50 push press
50 back extensions
50 wall ball
50 burpees
50 double unders

25:00

Handstand hold
Hand release push ups
To failure for 5 minutes, alternating

Ring hold
Burpees
To failure for 5 minutes, alternating

Plank hold
Box jumps
To failure for 5 minutes, alternating

Wall sit
Jump rope
To failure for 5 minutes, alternating

5x1-1-1-1-1

DL: 335-345-355-365pb-375f

Box Jump: 45"-47"-50"-52"-54"

500m Row
6 Front Rows (is what it equated to via distance)
21-15-9 of: Burpee Box Overs @ 20", KB swings (1.5 pood), Double Unders
400m Run

“Annie”
50-40-30-20-10
Double Unders

Abmat Sit Ups

Whooped my old PR by 46 seconds, boom!