work-home

1 Back Squat
1 Press
1 Deadlift

FOR TIME:

50 Back sq 
135 lbs/95 lbs
40 Pull-ups
30 Shoulder-2-overhead 135 lbs/95 lbs
50 Front Sq
 85 lbs/60 lbs
40 Pull-ups

30 Should-2-OH 85 lbs/60 lbs
50 OHS 65 lbs/45 lbs
40 Pull-ups
30 Should-2-OH 65 lbs/45 lbs

1 mile of burpees...

No walking, just down on knees, Push up, stand, broad jump, repeat for 1 mile. Insane amount of burpees.

Time: 120:00 minutes

Front Squat -3
Ring Dip - 5
5 rounds

Pushups - 30
V-Ups - 30
Slamball - 30
Gate Sprint
3 rounds

A: practice HSPU negatives
4x5 @ 30A1

B: 10min amrap
10 Burpees
10 RKB swing
30 DU
5min rest
10min amrap:
10 Burpees
10 wall balls
20/15 cal row

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24"/20"
12 Push press, #115/75
9 Toes-to-bar

7+2 box jumps

Pre-WOD - Find 3RM Bench Press

WOD
10 RFT
10 pull ups/10 ring dips (5 rounds of each)
Green band pu and small blue for dips
100m run
10 push ups
100m run
30 second rest between rounds.

12:00 AMRAP:
10 Toes to Bar
10 KB Swings @ 53#

Strength:
Snatches
4x2 @ 75kg
Clean and Jerks
4x2 @ 90 kg

100 Burpee Challenge Day 63

I did this in a WOD. It took 2 videos

If you see a flash midway through the WOD, I ran out of tape, had to press record again, and had to edit two videos together after it uploaded.