WOD ---

100 Push ups
100 Sit ups

THEN

20 Min AMRAP

5 Burpees
10 Ring Rows
15 DB Swings (40#)

Ryan S. -- 12 rds + 5,10,8
Denzil -- 8 rds
Ryan L. --- 18 rds + 5
Aaron -- 12 rds
Josh -- 11 rds
Amy -- 6 rds

7 miles

AMRAP 5 Minutes:
Squat Clean and Jerk (Men- 165#, Women- 110#)

Used 75#, 15 rounds

(Open WOD 11.3)

Rowed 2499m 11:52

TGU 3 x 2 w/s

3 Rounds
5 X HSPU
10 X Pullup
15 Step Ups each leg (low box)
20 Pushups
25 Mountain Climbers
30 Swings
35 Abmat Situps

Run 1/2 mile
10rds
5 pull-ups
10 push-ups
15 body squats
Run 1/2 mile

5 Rnds - 10 GHFs, 30 DUBs
Frnt Sqts - 3x185, 3x215, 3x245, 3x265, 3x285, 1x305
EMOM - Power CLns (185) - 1,2,3,4,5,6, 7(4)...Total = 25

L-sit Chin Up:
- 12,11,10

Standing Barbell Curl Ladder - 3 rounds:
- 40kg x 5, 30kg x 7, 20kg x 10

Dumbell Tricep Extension:
- 12kg x 7 x 3

Standing Hammer Curls:
- 20kg x 10, 22kg x 10, 24kg x 10 (each dumbell)

Lying Tricep Barbell Press:
- 20kg x 7, 30kg x 7, 35kg x 7

Cable Towel Tricep Push Down:
- 28.25kg x 7, 33.25kg x 7 x 2

Overhead Cable Curls:
- 7 x 7.5kg x 3

3 rounds
7 manmakers 30#
14 pullups
21 box jumps 20"
for time

15 Min AMRAP
100 M Run
8 Deadlifts
15 Push Ups

plus 100m