4 Rounds of:
5 Tyre Flips (220kg)
10 box jumps onto tyre

10 deadlifts @ 100kg
Hill sprint up ramp with 15kg sandbag - 5 Burpees halfway and 10 burpees at the top

3 Rounds of:
10 Pull ups
80m Farmers carry with 20kg plate in each hand
300m run

Tabata “Fight Gone Bad”
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20″ box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

========================================
I started on the rower...
Row - 6 (Freaking had 7 + on every round but the last one, UGGH!)
WB - 7
SDHP - 7
BoxJ - 7
PP - 7
Total - 34

Tabata “Fight Gone Bad”
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20″ box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

========================================
Wall Ball 10
SDHP 10
Box Jumps 12
Push Press 10
Row 5

Warm Up:
3x
10 Hump the Grounds (a.k.a. push ups)
10 Turtle Up and Downs (a.k.a. squats)
10 Turtle Rolls (a.k.a. sit ups)

Mobility:
Pain ball on feet
Pain ball on hip flexor

Max Effort:
1 Rep Max Box Squat*
255 LBs (PR)

*The lift only counted if we maintained correct form. If our knees came forward or we had to rock forward to get off the box, it did not count.

MetCon:
4x
15 Russian Kettle Bell Swings (70 LBs)^
15 Box Jumps (24”)
30 Double Unders

Squats 10x3@185

Then

3 person Team Wod - 15 min amrap
Pace setter - one team member runs 100m w 30# sandbag, lunges 20m while
one team member rows continuously for calories
one team member completes as many wallballs as possible.

Rotate wallballs to sandbag, rower to wallballs for 15 minutes. Count total reps wallballs and calories rowed

20 Min AMRAP
10 Pull ups
10 Sandbag thrusters (63# bag)
10 Box jumps (24")
10 Burpees

6 rounds with 1 sec left on clock. Nothing pushes the pace like the clock, well except for another competitor.

21-15-9:
225 lb. deadlift / handstand walk in meters
8:45
Then 1/2 strongmanWOD 11/28:
10 KB snatches & 50lb. / 200yd. run
5 rounds

with Mike!