10 rounds:

10 Box step-up with plate (45 lbs)
10 Pull-ups

WOD-

5 Rounds

50 ft Overhead walking lunges w/ 45/35# bumper plate<--25#

21 Burpees to plate(Top position of burpee is with both feet on top of the bumper plate with your knees and hips extended)

3 Rounds

800m run

15 Toes 2 bar

10 Overhead squats 135/95<--55#

In any order
800m run
100 slamballs
50 push up on slam ball
400m run
50 jump lunge
10 wall walks
200m run
Melyssa was my partner

30 Kettlebell Swings
20 Chest-to-Bar Pull-Ups

Complete as many rounds as possible in 20 minutes of:

5x pull ups
8x sandbag clean 70#
11x ring dip
14x double under

3 rounds, 8 ring dips

21-15-9 reps for time of:
95# Front Squats
.42 pood Kettlebell Swings

45 minutes of stretching

4 Rounds for time:

Row 400m
2 Muscle ups
4 Deficit Handstand Push-ups
8 Kettlebell swing 55/70#
16 GHD sit-ups

Coaches Notes:
The deficit height will depend on the athletes level and ability, regular Handstand Push-ups are a step towards deficit HSPU. Record deficit used.

result: 17:44 scaled

Seattle