For time complete 50 of each movement in order:

Double DB Swing
DUB's
OHS
Combo's
HSPU's

Basketball team night at the box ...and it was a fun WOD to boot.

Warm Up:
Start Dead Lifting (10 or so reps @ 135 lbs)
50 Single Jump Ropes/Double Unders
Squats

Mobility:
Sit in squat
Shoulders on band with PVC pipe
PNG hamstring

Max Effort:
3x
(a) 5 Dead Lifts @ 245lbs (~70% of 1RM)
60 second rest
(b) 5 Strict Pull Ups followed immediately by Max Reps of Kipping Pull Ups*
60 second rest

Max Kipping Pull Ups: 20 [9, 5, 6]

MetCon:
6 - 8 - 12
Pistols
Handstand Push Ups
Burpee Box Jump-Overs @ 24"

*You must finish all 5 strict pull ups without dropping from the bar and when you transition into the kips you may not let go of the bar. Basically stay on the bar!

Warm Up:
- 400m Run
- 1min Paleo Chair hold

TABATA:
- 6 rounds at each station
- air squat
- sit up
- double unders
- push ups

7min AMRAP:
- 7m x 20kg Dumbbell Man Maker Crawl (each dumbbell) (push up at each end)
- 7 x 20kg Dumbbell Thruster
- 7m x 20kg Dumbbell Man Maker Crawl (each dumbbell) (push up at each end)
- 7 x 20kg Dumbbell Hang Clean
- 3 rounds + Dumbbell Crawl (i think???)

TEAM WOD (4 people):
- 400m Run, then
- one holds chin over bar (or sub KB hold above chin)
- one hold ring plank
- whilst team mates are holding above positions, complete the following (must stop each exercise when partner fails hold/plank and them swap with them):
- 100 x 30" Box Jumps
- 100 x 40kg Hang Clean & Jerk
- 100 x 20kg KB Swing
- once done,
- 400m Run to finish
- Matty O, Bretto, Justin and Nic = about 16mins
-

Dead Lifts:

-1 Rep (90% of Max Weight): #185
-10 Reps (75% of Max Weight) #150
-1 Rep (90% of Max Weight): #185
-15 Reps (65% Max Weight) #135
-1 Rep (90% of Max Weight): #185
-20 Reps (55% Max Weight) #110

Not sure of my 1RM for deadlifts. The most I have done is 205, but I may have been able to do more. I rounded to #200 for my max, and then used that for the approximate percentages. Some were off a bit just for ease of switching weights.

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3 X 400 Meter Sprints
w/2 Minute Rest between Runs

5 Rounds

15 Box Jumps 24

15 Sumo Deadlift High Pull 95

15 Toes 2 Bar

17:35, struggled with grip towards the end and really cost me some time, and also no efficient by any means on the T2B

Then did squat challenge 205# - sucked
and Deadlifts 275, 285, 295, 305 3reps per set

Run 400m
Max pull-ups

AMRAP 20

Score = total # of pull-ups

round 1: 20 pull ups
round 2: 22 pull ups
round 3: 20 pull ups
round 4: 13 pull ups
round 5: 20 pull ups
round 6: 6 pull ups (time ran out)

notes: man I wore stupid gloves first set which was a bad idea, I am a slow runner and one set I just lost my grip and it was bad.

-Buy In-
Skill Work: Clean and Jerk

WOD
Clean and Jerk 1-1-1-1-1-1-1
Full squat clean
155-185-205(f)-205(f)-205-215-220-225*
220 & 225 PR's on both clean and jerk

-Cash Out-
AMRAP in 10 Mins:
5 Power Cleans (135/95)
200m Sandbag Run

6Rds + 5 cleans

10 EMOTM
3 Back squats progressive in weight.
kept this light to get the legs warmed up and going.
95/95/95/115/135/155/175/185/205/225

WOD
20 AMRAP
5 Front Squats 135#
10 Lunges
15 Hand release pushups
10 KB Swings 1.5 pood
5 Deadlifts 135#

first round felt the best then it went downhill quick. Squeaked out 6 rounds on this one.

Group Warm-up

1-minute of single unders
1-minute of running jump rope

1-minute of double unders

10 squat box jumps @20"
10 jump lunges into box jumps @20"

10 box jumps @20"

1RM Shoulder Press (topped out at 145#)

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WOD
-50 Mountain Climbers
-15 Overhead Squats (75#)
-15 Handstand Pushups
-50 MC
-12 OHS
-12 HSPU
-50 MC
-9 OHS
-9 HSPU
-50 MC

(Completed in 7:21)

Post WOD
-25 Abmat Situps w/ 20#
-25 Abmat Situps w/ 15#
-25 Abmat Situps w/ 10#
-25 Abmat Situps w/ 5#
(Completed in 3:50something)

20 minutes
10 each of:
wall ball shots
box jumps
sit ups
hyperextensions
kb swing