WOD:
Tabata Row for Calories
Rest 1 Minute
Tabata Goblet Squats
Rest 1 Minute
Tabata Pullups
Rest 1 Minute
Tabata Deficit Pushups
Rest 1 Minute
Tabata Flutter Kicks

2 Person Team

100 Jumping Pull Ups
100 Sit Ups
100 Overhead Squats w/ PVC

Every Min on the Min - 4 Burpees

3 Rounds

200 Single Jump Rope
21 KB Swings
12 Pull Ups

Complete as many rounds and reps as possible in 12 minutes of:
-50x Squats
-30x Push-ups
-15x Pull-ups

Chad: 3 2/3 Rounds with 2 Pull-Ups

Gabe: Scaled down to:
-25x Squats
15x Push-Ups
7x Pull-Ups
Gabe completed 6 1/3 Rounds with 3 Push-Ups; good job buddy!

50 Wall Balls (12#)
40 OH Plate Lunge (20#)
30 Push Press (45#)
20 Toes to Bar

3 Reps!!!

AMRAP in 15 min of :

10 KBS @ 20 kg
10 box jumps @ 50 cm
10 ring dips ( jumping )

9 runder pluss 10,10 og 8 dips

-Buy In-
Strength: Press 120x5, 140x3, 155x4
Skill: Bar Muscle Ups - need to work on getting head thru and feet back.

WOD
For Time:
21-15-9
Bar Muscle Ups
Power Snatch (135/95)

-Scaled with C2B pullups.
11:28

-Cash Out-
Max Distance Overhead Plate Walk (45/25)
90meters

7 min AMRAP

5 deadlifts, 45 lbs
10 push-ups
15 crossfit sit-ups

4 rounds plus 6 push-ups

First class with Kent Bond. Really excellent teacher.