AMRAP 15 mins
5x burpee pull ups
7x dips
9x front squats 95lbs

Run 5k as fast as possible

Strength WOD
Floor Bench Press work up to 205lbs x3
WOD
21-15-9 for time
Toes to bar
KB swing 55lbs
Hand release push ups

Strength:
5 Back Squats @ 75% 1RM - 175
3 Back Squats @ 85% 1RM - 205
1+ Back Squats @ 95% 1RM - 215

Conditioning – 7 Rounds For Time:
Max Effort Handstand Push-Ups (scaled with 45# plate & abmat)
15 Hollow Rocks

Post-Workout:
30 Back Extensions (Not For Time)

As many reps as possible wall ball shot in 6min.
20/14lbs

AMRAP 18

50 double unders
50 wall balls
40 double unders
40 pull ups (purple band)
30 double unders
30 burpees
20 double unders
20 walking lunge (each leg/40 total)
10 double unders
10 ground to overhead

0 rounds + 19 walking lunges

5 rounds
Stop light run (400m) 20lbs med ball carry
20 KB swings
7 KB Thrusters each arm
Last stop light sprint I carried 35lbs KB

Sprint Intervals:

50m Sprints (rolling start) - 6.87, 6.60, 6.37, 6.50, 6.66, 6.47

100m Sprints (rolling start) - 12.88, 12.81, 12.91

21-15-9 Reps for Time of:

225 lb Deadlift
Hand Stand Push Ups

1 Round for Time:

50 Double Unders
10 Burpees
40 Double Unders
20 Sit Ups
30 Double Unders
30 Jumping Lunges
20 Double Unders
40 Squats
10 Double Unders
50 Push Ups