5 Rounds for Time:

20 Pull ups
30 Push ups
40 Sit ups
50 Air squats
(rest exactly 3 minutes between rounds)

Neighborhood walk

1) Every 15 seconds for 5 minutes (21 total reps):

1 Banded Deadlift @ 55% Bar Weight + 25% Band Tension (Used 225# on bar and thick red band)

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) 7X2 Bench Press – heaviest possible, rest 60 seconds. (used 205#)

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

3 rounds for time of:

7 Muscle-Ups
14 Thrusters 115/75#
21 GHD Sit-ups

First 2 rounds all MU's RX'd, 3rd round got 1 MU then complete shit show, switched to jumping MU from 18" box. Everything else RX'd

3 Rounds
10 Hang Cleans #135
30 DU
10 Ring Dips
5 HSPU

Snatch - went up to 145 but missed, backed down to 135 and got consistent
Back Squat - to 3x1 singles at 285, 295, 305
2x2 - 275

8 - sprints to top speed

Lots of swimming

5x50s - 2x

4x50 with back kicks between - increasing speed. Ended with a 40s 50m swim

BI: 5/3/1 BS Deload

WOD:
60 Unbroken DU's
then:

3RFT:
400m run with 20# weighted vest
20 BS (135/95)

DU's tripped me up at the start...run at the house sucks with the hill...

warmup - 1 round of "Clovis" - 1.25 mile run with 19 burpee pullups

3 x 3minutes of work with a 3 minute break between

185# bar, back squat 1x
walk to other side of gym
backsquat 2x
walk to other side of gym
backsquat 3x

etc.

something like 7,6,5 is where i got on each one

Cool down with 1.25 mile run

Find 3RM bench press with a pause between reps - #95

12min AMRAP
2 HSPU (Mod on box)
4 deadlift (225/155#)
6 T2B (mod on GHD)

5 Minute Plank

8 rounds + 3 Deadlifts

3 rounds:

30 wall balls 20#
30 power snatches 75#

Part A:
Establish 1 RM Front Squat

Part B:
10 minute AMRAP
100 Meter Run (10x10m Shuttles)
20 Russian Twists (20/15)
10 Hand Release Push Ups

7+30