3 Min AMRAP Each

Air Squats

1 min rest

Chest to Bar - Scaled: underhand grip with bands

1 min rest

Box Jumps

1 min rest

Get Ups - Scaled: Squat Launches with full hip extension, land in squat

1 min rest

HSPU - Scaled: HSPU off box or Handstand Holds

800 M run

25 TTB

25 DU

50 M Lunges

50M Burpees for distance

15HSPU

15 Ball to post situps

100M ball OH run

50 DU

21-15-9
OHS #95/65
Push ups
DU

11-9-7-5-3

KB Swing #53/35
Box Jump
CTB Pullup
Wallballs (#30)
Slammer Balls (#40)

All sets to be done unbroken except for the C2B Pullups.
If you break then do a 10 burpee penalty!

Back squats BS
2x8 @ 90%

Warm up

135 10 reps

165 10 reps

185 5 reps

205x1

225x2

Stopped at this point. Strained my left leg. Applied ice

3x3 bench press @ 80, 85 and 90% of 1RM
245, 255, 275

WOD
21-15-9 (12 minute cap)
Front Squats (#95/65) I did #95
Burpees
Pullups

Finished before the 12min cap. Can't remember exact time, will try to get from the board and fill in later. Something like 8:55

Earlier at lunch:
Work to Rest 1:1
50 calorie AirDyne
40 c
30 c
20 c
10 c

11:51

Shoulder press 3x5@50-60-70%

AMRAP 12:

9 hand-release pushups
12 boxjumps (45cm)
15 medball cleans (8kg)

“Fight Gone Bad” variation
3 rounds: Spend 1 minute at each station with a 1 minute break after each round.  Go for max reps each minute.  “Score” is total number of reps/calories throughout entire workout. This is quick, but each minute should be max effort. This workout is meant to simulate a 3 round fight.

1)      Wall Ball (20/14)
2)      Slamball
3)      Box Jump (20in for all)
4)      Push Press (75/55)
5)      Row (for calories hit the "change unit" button on the rowers and cycle to calories)

Barbell complex @195# for 6min

5rds
15 push press 95#
10 wall ball
200m Sprint
Rest 1min