3 rounds:
10 Pull-ups
20 Hand Release Push-Ups
30 ABMAT
400m Run

Liked this on, felt good doing 10 unbroken PU. Need to work on my running speed.

As many reps as possible in 10 minutes:

5 Deadlifts (135#/95#)
5 Bar Facing Burpees
5 Power Cleans (135#/95#)
5 Bar Facing Burpees

Strength
EMOTM for 10 minutes:
5 Front Squats at 60-65% of 1RM

Met-con
800 m Overhead Plate Carry (m-45, w-25)

Cash-out
In groups of 3 do 25 tire flips.

Deadlift 3-3-3-3-3 reps

95-105-125-145-155

132 to 155 PR!!! cool...

STRENGTH TRAINING

B.S. 3X5 (SET NEW 3RM)

F.O.D

3 ROUNDS FOR TIME OF:

12 WALL BALLS 2-fer-1
12 S.D.H.P. 70/50
3 Combos

HOT WOD: in 37 degree temp, no a/c!

3 RFT:
15 K2E
25 SDHP (45#)
35 Box Jumps (first round at 24", last 2 rounds at 20")

joka alkava 2,5 min x 10

Odd: 3 x tempo etukyykky 3 alas 2 pito 1 ylös sopiva paino
Even: 30 sek selkäpenkkipito

12 Minutes: as many rounds/reps as possible.

-150 Wall Ball Shots (20 lbs to 10' target)
- 90 Double Unders
-30 Muscle ups

Run 800m
50 back extensions
50 sit-ups
Run 800m
50 back extensions
50 sit-ups
Run 800m
50 back extensions
50 sit-ups

Run 800 m
Run 400 m backwards
Run 800 m
Run 800 m backwards