Skill:
5x5 PJ 115#

WOD: AMRAP
5 OHS (Rx'd 95#, did 75#)
10 Burpees
1 Lunge walk 70ft

Skill Work:
4x5 Back Squat (115, 165, 185, 185)
4x5 Deadlift (225, 245, 255, 275)

Team WOD
40 Ring Pushups
30 Russian Twist w/ 45# plate
20 Burpees
10 PC 155#
1 Stop sign run

Skill:
Deadlift: 5-3-3-1-1-1 (135, 185, 225, 275, 295, 315)

WOD:
12 K2E
12 Wall shots
1 2nd Stop sign run

"Griff"
For time:

Run 800 meters
Run 400 meters
Run 800 meters
Run 400 meters

I gymsal på jobb.
Ferdig 1615.

Skill:
7x3 Dyanmic Bench

WOD:
For calorie accumulation on rower. Each Rd 2 min w/ 1 min rest b/w
6 Wall Shots (20#)
8 Deadlifts (155#)
10 Pushups
Row for calories

Skill:
500m Row (1:42.6)
12 rep max PC (135#)

WOD:
5 Burpee pull up
8 SDHP (105#)
14 Ring Rows

Skill:
3x10 Split Squats (65, 75, 85#)

WOD:
5 Pullups
6 Russian Swings (53# KB)
7 Air Squats
8 Russian Twists (20#)

FGB:
Wall shot (20#, 10ft target)
SDHP (75#)
Box Jump (20")
PP (75#)
Calorie Row

3 rounds
1 min Burpees
1 min Power snatch 75lbs
1 min Box jumps
1 min thrusters 75lbs
1 min chest to bar pull ups
1 min rest

234 total