Pre-WOD: 3 X 7 Deficit Deadlift (stand on a bumper plate while dead lifting)

75, 85, 95

For Time:
-20 Lateral Bar Burpees
3 rounds of :
-10 Dead Lifts (#135)
-15 Pull Ups
-25 II Unders (mod w/75 singles)
-20 Lateral Bar Burpees

Pre -WOD:
-7X2 Shoulder Press (95,115,135,145,155,165,165)

WOD:
-1000 Meter Run
-50 Thruster (Rx 45)
-30 Pull Up (jumping)

Pre -WOD:
-7X2 Shoulder Press (New PR - 165)

WOD:
-1000 Meter Run
-50 Thruster (Rx 45)
-30 Pull Up

For Time
Run 800m
75 Box Jump 24"
Run 800m

Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 10
Week 2: 75.5kg x 3, 87.5kg x 3, 97.5kg x 10

24" Box Step Up with calf raise (10kg dumbells in each hand)
- 3 sets x 5 each leg
Good Mornings
- 20kg x 10, 40kg x 10, 40kg x 10

20kg x 5reps x 2
30kg x 5 x 2
40kg x 5 x 2

7 min AMRAP:

Ring Dips (10)
Pull-Ups (10)

FOR REPS & TIME

4 min. Tabata
"bottom-to-bottom” squat (hold squat at bottom during 10 sec rest )
and then Run 1 mile

Barbara
5 rounds:
20 ring pulls
30 Push-ups
40 Sit-ups
50 Squats
Rest 3:00 between rounds