A: E3M for 15min
Build up to heavy 1 rep C&J in 5 sets
B: 10min amrap
9 Deadlifts 100/70kg
12 Box Jumps
200 Meter Row

A: Partner WOD
1000m row
10 DB burpee step ups
15 Strict pull ups
50 KB swing 24/16
When done
1000m row
10 DB burpee step ups
15 strict pull ups
50 Push Press 35/25kg
Both partners do all the reps with one line of equipment.

Bench Press 4x4 + 2x8

400m run
21 kettlebell swings (1.5/1.0)
12 pull-ups

3 rounds

A.
3 sets:
10 Strict pull-up
15 DB bench press
20 Cal ski
15 DB bench press
10 Strict pull-up
*3-4min rest btw sets

B.
10 x every 3 min
5 RMU (bar MU)
2 Squat clean + 1 jerk

C.
5 x every 4 min
8 C&J
12 Box jump
2 LLRC (rope climb)

buy in:
1200m run
6:16

WOD:
21-18-15-12-9-6-3 rep rounds for time of:
PUll-ups
HSPU (performed pike push ups)

16:35

EOMOM (every other minute on the minute) for 10 mins:

Bench press 4 reps + Strict pull up / chest to bar 4 reps

Describe how long your throw was!

One Legged Deadlift
5-5-3-3-3
75-75-80-85

3 Rounds
2 min Renegade Rows to DB Clean and Press (45# Rx)
1 min Rest
1 min Jumping Pullups
:30 Rest