Partner WOD:
As a team complete 40-30-20 of:
Sumo Deadlift High Pull’s 95lbs
Box Jumps
Burpees
Sledgehammers
Teams may split the work between partners however you like. One person working at a time. You must complete one move before going to the next. Once all the above moves are completed, teams row 1000m.

If you beat the “dragon” (Coach), the dragon must do an extra 500m for every team that defeats him/her.

Every team that is defeated by the Dragon must complete an extra 1000m.

If the Dragon defeats all teams, the teams must complete an extra 2000m

5 Rounds
Each round individually timed

7 Dead lifts (235#)
200 meter run
15 pull ups

1:03 1:04 1:05 1:04 1:09

First three rounds were pretty easy, the last two rounds kicked my butt.

3 rounds

50 aplausos sobre la barra
40 sentadillas
30 pies a la barra
20 balanceos 55/35
10 flexiones con aplauso

Front Squats - 2x185, 2x215, 2x245, 2x255, 2x275
3 Rnds - 5 FSquats (185), 10 Box Jumps (30'"), 15 KBs (53lbs), 20 WBs (20lbs), 25 B Squats, 30 DUBs

3 rounds
10 c2b
10 fs 75/50kg
10 burpees

Row 250m rest 20sec 3rds
Lunge walk, 5 inch worms 3 rds
Against the wall with pvc and bar
7 hang power cleans, 7 hang power snatch 3rds (the wall should help train not to pull with arms too early-form and technique)

WOD:(Big boys)
50 DU (75 DU)
6 Full Snatch (95lbs) (135lbs)
10 ctb pullups (4 rope ascents)
4RFT

10min amrap
1 OHS 60kg/40kg
1 MU
2 OHS
2 MU
3 OHS
3 MU…jne

Front Squat
3-3-3-1-1-1

115(3)
135(3)
145(3)
155(1)
175(1)
185(1)
195(f)

185 was definitely my 1 one rep max. Range of motion felt really good on all attempts.

7 min AMRAP:
7 Deadlifts, 315/205
14 One legged squats
21 Double-unders/30 Single-unders

12 minutes, AMRAP:
-3 Thrusters (135lbs.)
-6 Ring Dips
-9 Knees-to-elbows

I used 115 lbs.
7 rounds + thrusters and 3 ring dips