Deadlift
3-3-3

Then...

20min AMRAP
200m Run
20 Box Jumps 24"
15 OHS 95#
10 Wall Ball 20#

315,315,345

4rds +14 Box Jumps

Skill: muscle up progressions

5 RFT
800m run
9 muscle ups

5-5-3-3-1-1 Push Press - 95,105,125,135,155 - Failed at 185, went back down did 165, and 175

Then,

15min AMRAP

5 HSPU - MOD Box HSPU

10 Toes 2 Bar

20 Squats

8 + 3 T2B

Overhead Squat 2.2.2.2.2 45.95.115.125.130 10# PR off my 1 rep! Woot Woot!
then:
12 min AMRAP
10 OHS @ 50% of above wt. 65
10 T2B
20 Double Under

1RM DeadLift at 285# PR!!

WOD

50 Double Unders
40 Box Jumps at 20"
30 HK2E
20 Wall Ball at 14 kg
10 Snatch at 85#

10 min amrap

Wall balls 20# x 10
Strict chin ups x 10

5 wall climbs
20 cal row
30 burpees on a plate
30 20# wall balls
50 lunge steps
75 squats w 45# bar
100 Double unders

Pre workout

10x1 deadlift 80% of max (315#)

For time;

800m run
400m run backwards
800m run

400m run backwards

Post workout
3 min planks

I skipped the DL since my back has been hurting. Also forgot about the planks. Whoops!

Squat Clean:
5-4-3-2-1-1-1

Finisher:
Get into teams of 2, grab a med ball (20/14). The team must total 150 wall balls (75/person). If the ball touches the ground = 10 burpees. This includes switching between teammates. The switch must happen in the air.

Skill:
Heavy single KB Clean & Press
5 x 3 w/s

15 minute AMRAP
10 x kb clean&press (5w/5s)
15 x squats
7 x Pullups

9+10 Rounds

*we will do this workout again on 16MAR on the 25th day of the Paleo Challenge to measure progress