Warm Up:
3x
10 Squats with 45 lb. bar
5 Kang Squats with 45 lb. bar
10 Sumo Dead Lifts with 2 pood KB

Mobility:
Hip flexor
Pain ball on glutes

MetCon:
4x
10 Power Cleans @ 145 lb.
35 Double Unders
15 Pull Ups

Sled Push
4 x 80m
(men: + 70; women: + 25) – High Handles.

5 rounds for time of:
9 Push Press (115/75)
12 Overhead Lunges (115/75)
15 Pullups

DNF - 2 Rds + 10 PU (55)
Hands

5 rounds for time of:
200m Run
7 Hang Snatches (full squat) (95/65)
*Rest 1 minute after each round.

4 rds + 6 HS (65)

"Holleyman"
30 rounds for time of:
5 Wall ball shots (20/14#)
3 HSPU
1 power clean (225/155#)
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

20# wall ball
185# Power Clean

4 X 10 Back Squat (start heavy and add weight)- 165,185,195,195

30 High Box Jumps
4 Lunge Complex with Barbell- 95,115,125,135

3 X 4 Partner Glute-Ham Raises

4 X 10 100 Meter Sprints
** Continue to build strength, full depth on movements, increase speed and stride with runs.

4 X 10 Back Squat (start heavy and add weight)- 225 across
30 High Box Jumps - 30in
4 Lunge Complex with Barbell- 135 across

3 X 4 Partner Glute-Ham Raises - awful

4 X 10 100 Meter Sprints - 175m Row Sprints sub
** Continue to build strength, full depth on movements, increase speed and stride with runs.

Warmup:
3 rounds:
* samson stretch
* 15 push ups
* 5 dips
* 10 GHD
* 500m row/60s rest
* 50 double unders

WOD:
For time:
* Row 500 meters (1:35/500m pace)
* 50 Wall ball shots, 20 pound ball
* Row 400 meters (1:39/500m pace)
* 40 Wall ball shots, 20 pound ball
* Row 300 meters (1:43/500m pace)
* 30 Wall ball shots, 20 pound ball
* Row 200 meters (1:40/500m pace)
* 20 Wall ball shots, 20 pound ball
* Row 100 meters (1:50/500m pace)
* 10 Wall ball shots, 20 pound ball

Did sets of 10 wall balls from the start. In hindsight, I could have pushed harder because I was easily able to do 10 at a time each round. The 2nd round was the hardest. After that it was smooth sailing.

4 X 10 Back Squat (start heavy and add weight) (105, 95, 100, 110)

30 High Box Jumps (Did 18")
4 Lunge Complex with Barbell

3 X 4 Partner Glute-Ham Raises

4 X 10 100 Meter Sprints
(The board said 4x100m tempo runs, which I did Not sure why this says 4x10 100m sprints??)
** Continue to build strength, full depth on movements, increase speed and stride with runs.

As many reps as possible in 8 minutes of:
Run 800 meters and with whatever time is left,
30 Kettlebell Swings, 55#
20 Wall Balls, 15#
7 Muscle ups

Rest 4 minutes

As many reps as possible in 6 minutes of:
Run 650 meters and with whatever time is left,
25 Kettlebell Swings, 55#
15 Wall Balls, 15#
5 Muscle ups

Rest 3 minutes

As many reps as possible in 4 minutes of:
Run 400 meters and with whatever time is left,
20 Kettlebell Swings, 55#
10 Wall Balls, 15#
3 Muscle ups

Rest 2 minute

As many reps as possible in 2 minutes of:
Run 250 meters and with whatever time is left,
15 Kettlebell Swings, 55#
5 Wall Balls, 15#
1 Muscle up

Each section, run only one time followed by repeating triplet as many times as possible within time limit. If you do not have muscle-ups, substitute 15 pullups/15 hand-release pushups for round 1, 12 and 12 for round 2, 9 and 9 for round 3, and 6 and 6 for the last round.

Score is total reps from each section, combined.
all, 8 pu, 6 pu, 3 pu