Three rounds for time of:

Run 800 meters
Rest 2 minutes

3:12, 3:09, 3:11

Body building - Bi's and Tri's

Home to Bethel

30 pull-up
30 hollow rock
30 wallball (20 lbs)
30 incline sit-up
30 push-up
30 pistol
30 grasshopper
30 kettlebell (45 lbs)
30 dips
800m

then

50 bench press (45 lbs)

Bethel to home

Front Squat (FS)

3x3 #205

3x10 Back Extensions

4 Rounds for time of:

10 TTB
20 Kettlebell Swing (#53)
30 Double Unders

Strength:
3×5 Deadlift

Conditioning – AMRAP in 15 Minutes:
10 Thrusters (#100)
15 Toes-to-Bar
20 Box Jumps

3 rds:
20 wall balls (10#, 9')
20 snatch (45#)

• Bodyweight bench press (e.g., same amount on bar as you weigh)
• Pullups

5 rounds for max reps. There is NO time component to this WOD, although some versions Rx the movements as a couplet.

Total score of 152.

Round 1: 14/25
Round 2: 13/23
Round 3: 10/17
Round 4: 08/16
Round 3: 09/17

Barbell lunges (2-3 minutes between sets)

4 set of 10 (alternating legs)

155