Strength Training:

B.S 5x5 @ 75%

F.O.D.

16 Min A.M.R.A.P.

6 Wall ball
6 Combo's
6 Med Ball Sit ups

Strength: Back Squat:

1x10 (135)
1x8 (155)
1x6 (165)
1x4 (175)
1x2 (185)

WOD: 3 rounds for time:
-30 pull-ups
-50 double unders (150 singles)
-10 handstand push-ups

---

Did singles on the rope

Row 500m

then

15/12/9
Power Snatch (95lb)
Bar-over Burpees

Cool Down: Row 1000m

100 RFT

• 1 Power clean 70kg
• 2 HSPU
• 3 Bar facing burpees

Switch after every round

For Time

50-Wallball
40-Pullups
30-KB Swing (70lb)
20-Burpees
3-Atlas Stone (147lb)

1500m Row
100 DU
50 Burpee
100 DU
1500m Row

18 min amrap of:
15 box jump (24")
12 push press (115 lbs)
9 toes to bar

5 rep max

Skill:
Weighted Pushup (use plates on back for weight)
5-5-5

5 rounds of 40 seconds work/20 seconds rest circuit style:
Battling Ropes/Sledge
Hand to Hand swings (62lb KB)
Box Jump (30")
Wall Ball (20# 10')
Plank Hold (L-sits on Parallettes)
*1 minute rest in between rounds

For time:
30 C2B Pull-ups
30 Overhead Squats (95/65#)
20 Bar Muscle ups
20 Overhead Squats (135/95#)
10 Ring Muscle-ups
10 Overhead Squats (185/135#)