WOD 1 -- 100 push ups (50 normal/25 incline ring push ups/25 decline push ups)
100 unanchored sit ups
25 dive bombers
5 min jumping jacks
100 air squats

Time -- Ryan 19:27 Aaron 22:01 Josh 19:55 Amy 23:59

Wod 2 -- 5 rds for time
100 jumping jacks
20 db swings @ 40#
15 push jerk @ 75#
15 back squats @ 75#

Time -- Ryan 18:45 Aaron 29:30 Josh 36:37 Amy 3 rds

9 dead lift (135#)
12 burpees
15 wall balls (20#)

30 Wall Balls
30 Double Unders
30 Burpees

3 Rounds

WOW, day 5, this would have been awful on day 1. Burpees were slooooow and being 6'3" my burpees are never fast as each one means I'm moving my body about 10 miles (I like to exaggerate). Rest tomorrow and I can't wait!

10 rds of:
10 Clapping Push Ups
10 Deadlifts (185#)

10 rds of:
10 Clapping Push Ups
10 Deadlifts (185#)

200 Meter Run
10 Toes to Bar
20 KB Swings (26#)

3 Rounds

30mins emom
1) 10 russian twist + 10 KBS @16kg
2) 5 push-up + 15 air squat
3) c2/echo bike

For Time:
50 Wall Ball Shots
10 reps each arm bent over dumbbell rows 65 lbs
2 trips down and back (inside) Farmer's Carry 65 lbs
10 reps each arm bent over dumbbell rows 65 lbs
2 trips down and back (inside) Farmer's Carry 65 lbs
10 reps each arm bent over dumbbell rows 65 lbs
2 trips down and back (inside) Farmer's Carry 65 lbs
400 meter run

90 min

1.Push / Pull Strength
Complete the two movements (weighted chin-ups and dips) as a superset (alternate between each exercise every set) but rest as needed.
A1. Chin-up 8 x 8, unweighted
A2. Strict Ring Dip 8 x 8, unweighted

2.Alternate for 3 rounds:
A1. Strict DB press
8*8 10*8 10*8 kg
A2. Single arm DB row
10*12.5 10*15 10*15 kg
A3. High pull with KB
12*10 12*12 12*12 kg
A4. Straight arm DB raise
15*3 15*3 15*2 kg
A5. Bicep curl w/ barbell @ bench
12*10.5 10*13 12*13 kg

21-15-9
Dead Lifts (Rx 225)
Hand Stand Pushups

21 hspu then went to clapping. 185 too light. 205 next time.