4x3 Fatbar Deadlift
315,325,335,355

4x3 Zercher Squat
185,205,225,225

4x3 Press
115,135,145,150

5x5 Weighted Pull Ups
20# Vest

A few chin ups for good measure.

5 Deadlifts (75lbs/45lbs)
5 Hang Cleans
5 Front Squats
5 Push Presses
5 Overhead Squats
As many rounds as possible in 20 minutes.

WOD:

Three rounds, each individually timed of: "Baseline"

Row 500m
40 Squats
30 Situps
20 Pushups
10 Pullups

Rest 5 minutes between sets. Post all three times to comments.

4:03/4:23/4:36

WOD:

175m Walking Lunge
25 Ring Pushups

Three rounds for time. Post time to comments.

WOD: Complete as many rounds as possible in 20 minutes of:

5 Handstand Pushups
10 Ring Rows
15 Good Mornings (75/45)

Then....run 1 mile

NXGEN track WOD
400M-800M-1600M-800M-400M
200M recovery walk between runs

1:14 - 3:04 - 7:38 - 3:31 - 1:21

Legs were shot from the week.

3 Strict HSPU on the min for 9 min

Followed by:

5 Rounds
75 Double Unders
21 KBS 2 pood
12 CtB

12 min Amrap

Deadlifts 5-5-5-3-3-3
(95-135-155-175-180-185)

12-Minute AMRAP of:
400m Run
5 Deadlift (use 5RM)

Record Weights and Reps (Reps=# of Deadlifts completed in AMRAP).

20-Minute AMRAP of:
200m Run
20 Kettlebell Swings
20 Box Jumps

Record Rounds/Reps, Weights, Box Height, and Modifications.