Wod

10 Minute Amrap

Barbell Overhead Walk 15 Yards 135/95

8 Bar over Burpees

Sprint 15 Yards

Pinch Plate Carry 15 Yards

5 + sprint

Wod 13.5

Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps - 33 lbs
15 Chest to bar Pull-ups - Ring Rows

86 reps

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Strength

Squat 5rm - 105 lbs

Bench 5rm - 68 lbs

Wod

Jackie
1000 meter row
50 Thrusters – 45 lbs
30 Pull Ups
10 minute cap

6 PU

Cindy

20 Min AMRAP

5 Pullups
10 Pushups
15 Air Squats

21-15-9 reps for time of:

Wallball shots, 14 pound ball
Burpees

FOR TIME
20 Pull Ups
30 Wall Balls (20/16)
40 Burpees
50 Dubs (100 Singles)
40 Burpees
30 Wall Balls (20/16)
20 Pull Ups

Sumo DL - HP 65
Wall Ball - 14
Burpees
Pushups - HOG

For time: (30 Min Cap)
Spades – Double Unders
Clubs – Flutter Kicks (2 count)
Hearts – Lunges
Diamonds – Kettlebell Swings (53/35)
Jack/Queen/King = 10 reps
Ace = 11 reps
Jokers = 12 Toes-to-Bar
Turn over a card and perform that # of repetitions of the exercise for that suit. Continue turning cards, with no rest between exercises, until you are through the deck. When a joker appears, do 12 Toes-to-Bar.
Post time to Comments

For time:
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
(* 20 minute cap; each rep not completed in 20 minutes will be added as a second onto the final time)

Dropped to 35# for OHS

21-15-9 reps for time of:

150 pound Lat pull down
Burpees

Then:
Seated row
Chest machines