Pre-WOD:
- Work up to a heavy (3) rep set of Back Squat- 275

WOD - For Time:
50M cones marked in parking lot; pick kettle bell or dumbbell weight for WOD
- 50M Weighted Lunge (1)
- 200M Sprint (4)
- 100M Farmers Carry (2)
- 200M Sprint (4)
- 50M Weighted Lunge (1)

Used two 53 lb kettlebells for the lunges and farmers carry

Post-WOD:
- Stretch & Recovery Exercise

*No rest in between sets until entire round of exercises are done. You will do four rounds to complete the routine.
*The pushups are done til failure and the rest are done or 10 reps.

-Push ups
-Bent-over rows
-Military presses
-Barbell squats
-Barbell lunges
-Barbell curls
-Triceps Ext

All exercises are done with curl bar +two 10 lb plates

15 minute AMRAP:

30 double unders
20 sit-ups
10 push-ups
5 wall climbs

6 full rounds plus the double unders

then
50 bench press (45 lbs)

then
25 bench press (65 lbs)

Sprint Intervals:

Sprints - 6x100m - Standing starts - all between 13.5 and 14.5. 2 to 3 min rest between reps.

Skill
3x5 Weighted Leg Raises (3kg Dumbbell) (60s rest)

Strength
5x3 Power Cleans
(67.5kg - 72.5kg - 77.5kg - 82.5kg - 87.5kg)
3x5 Shoulder Press (55kg)

WOD
For time:
2 Muscle-Ups
10 Burpee Box Jumps (35")
4 Muscle-Ups
8 Burpee Box Jumps (35")
6 Muscle-Ups
6 Burpee Box Jumps (35")
8 Muscle-Ups
4 Burpee Box Jumps (35")
10 Muscle-Ups
2 Burpee Box Jumps

16min AMRAP
800m run
10 Deadlifts @ #275
400m run
20 Deadlifts @ #275
200m run
30 Deadlifts @ #275

I.
--6 rounds--
6 Hand Stand Push-Ups (on parallettes)
20 doubleunders

II.
Weighted Pullups
5x5x5x5x5 (increase weight each set)

3 Rounds

10 Muscle Ups/Pull Ups or Ring Rows(x3)
10 Push Press 155
100 Double Unders

Completed 15 muscle ups and 15 STRICT pull ups (5 of each, each round)

AMRAP in 20 min of

5 pull ups
10 push ups
15 squats

AMRAP in 20 min of

5 HSPU
10 Pistils (one leg squat standing all the way up)
15 pull ups (throat to bar)