3 rounds for time:
- 400 meter run
- 21 Kettle Bell Swings Rx 53/35
- 12 pull ups

1 RM Press (180#)

10 Min AMRAP
20 CTB pull ups
20 Clapping push up
20 sit ups
20 squats

modified due to equipment
10 rounds
3 HSPUs
6 Deadlifts @185
12 KBSwings 1.5pood
24 Double Unders - first round at 17 reps jump rope broke. finished rest of wod with first 3 moves. 15:45

Rounds of Bas Rutten All Around Fighting CD

Goal: 10 rounds

Squat
1-1-1-1-1-1-1
(185#) x 4

AMRAP 3 Minutes
7 DB Ground to Overhead (45/30) 40#
7 Pull-ups

2 + 7

15 Minute AMRAP:

9 Pushups – Hand Release

12 KB Swings (1.5/1)

15 Air Squats

*Post Rounds

AMRAP 3min.
5 push press #155
10 alternating hand pushups

rest 1 min.

AMRAP 4 min.
10 deadlifts #155
5 burpees

rest 1 min.

AMRAP 5 min.
5 push press #155
10 alternating hand pushups

rest 1 min.

AMRAP 6 min.
10 deadlifts #155
5 burpees

3 / 5 + 4DL / 2 + 5PU / 5+10 DL, 4burpees

15 minute AMRAP:

9 pushups - hand release

12 KB swings - 1.5 pood

15 air squats

cash out: 500m row sprint

4 sets for quality:
10 Dumbbell deadlifts (both heads of the dumbbell touch the ground)
10 Dumbbell Front squats
10 Dumbbell push press
10 lateral burpees over both dumbbells
You pick the weight, use the same weight for all movements. 50/35 has historically been the RX weight for dumbbells. See 18.0 burpee standards for the lateral burpees over dumbbells standard

Rest as needed between sets.

3 Rounds for time of:
400M Run
50 Sit-ups
50 Deadlifts (95#)