10 min AMRAP
goblet squat x 5 53#
box jump x 10 24"
sit-up x 15

Result: 7+10+1

800M Run(Row)
30 TTB(Situps)
30 Box Jump 24/20"(Dumbbell Thrusters)
30 KB Swing #53/35(Flutter Kicks)
50M OH Lunges #45/25(Dumbbell Lunges)}
50 Pushups
30 OHS #95/65(80 AS)

30 clean and jerks @ 135#

Pre WOD:
5x2 Thrusters

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WOD:
20 min AMRAP
-5 Thrusters (115/75)
-10 Pullups
-100m Sprint

5x Barbell Complex
-5 Deadlift
-5 Hang Clean
-5 Front Squat
-5 Push Press
75# for all

5 Rounds of:
12 KB swing at 25#
12 situps
(for time)

5x2 Bench Press (45#, 55#, 65#, 75#, 85#)
Max reps @ 85# = 2

5 Min AMRAP
20 DU
5 burpees

1 Min Rest

5 Min AMRAP
20 Airsquats
5 T2B

HSPU & Renegade Rows
5 x 5

50-30-20
Swings (53/35)
Pushups
Battling Rope Chops or Sledge

Cash out = 25 burpees

Rest day, total workouts of the week 14 h, x 6

Strength & Conditioning:
Metcon x 2
Aer x 1, 75 min
Squat 910 kg
BB x 3

Gymnatics:
MU - 65
BMU -
Bfly - 55
BCTB - ti
HSW - 40 m

Recovery:
Sleep 2/7
Avg. 7 h 30 min
Avg. 22:30
Avg. EA 39 kcal/FFM

10 Rounds

15 pushups
10 pullups
10 toes to bar

Man, three days/WODs in a row that were arm-centric. I need it, badly, but, DAMN am I sore!

Warm Up:
2x
5 Pull Ups
10 Push Ups
30 Double Unders
15 Squats

Mobility:
Pain ball on feet and calves

MetCon:
5x
10 Diamond Push Ups
20 Second Handstand Hold
20 American Kettle Bell Swings (52 LBs)