Row 1000m
100 Double Unders
x 3 rounds

8 kettle bell snatches 2.5 POOD
20 double unders
10 plyo pushups
5 Rounds

5 x 205 #'s Max rep bench press

18, 10, 7, 7, 6

3- 4 Person Teams & 1 - 2 Person Team

1000 Meter Row. 1:25 - 1:28 pace
100 Push-ups. 35
80 KB Swings 1.5pd
100 Box Jumps 24"
80 Thrusters 95 lb
500 Double Unders subbed 3:1 singles
80 Thrusters 95 lb
100 Box Jumps 24"
80 KB Swings 1.5 pd
100 Push-ups 35
1000 Meter Row 1:37-1:42 pace

PR on row time...don't think I have ever rowed in 1:30's and definitely not ever seen 1:20's before. Now have to do it for 500m to see if I can maintain...highly unlikely!!

Sprint Intervals:

50yds (46m) - 6.34, 6.22, 6.07, 6.09, 6.00, 5.97, 6.00, 6.00, 6.03, 5.75 (flying)

5 K Run

5 rounds AMRAP:
45 seconds Deadlifts (225# -scaled to 140#)
15 seconds rest
45 seconds Double unders
15 seconds rest

Score is sum of total DU's & DL's

If I had know I was going to hit 149 I would've squeezed in another rep somewhere!

4 rds:
2min+2min+2min+2min
(Easy pace)

41 double unders
21 kb swings (35)
12 pull ups

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

The grip is suffering!