3 Rounds for time

400m run

21 KBS 35lbs

12 Pull ups

Row 2km at 2:00/500m

Back Extensions:
- 3 sets of 10
- 10 x 5kg, 10 x 10kg, 10 x 15kg, 10 x 20kg
- 10 x 5kg x 4
- 10 x BW

Decline Sit Ups:
- sets of 20
- raise decline bench by one 20kg plate each set
- 7 rounds
- with 7 plates underneath bench:
- 10 x 9kg Med Ball Sit Ups
- 10 x 20kg Plate Sit Ups
- 10 x 20kg Plate Sit Ups + Press
- 10 x 9kg med ball throw sit ups

Ride 6km @ 2min/km

For Time:

155 pound Squat Clean and Jerk, 30 reps

Squat Challenge - make up from Thursday (55#)

Team WOD

1: 10 tire flips, 400m ish run
2: 21 wall balls, 15 plated burpees, 9 ab mats

Alternated bet. 14# and 10# wall ball (first 7 with 14#, last 14 with 10# each round). Trying to intergrate 14# into wod's. Just can't get that thing over the blue line after 5 or so...

3 rounds
Max HSPU: 44 with band
Max Strict Pull-up: 34 rings
Rest up to 1 minute between each exercise and rounds
Count total reps. Scale as needed.
Then
10 min AMRAP
5 SDHP 95/65
5 Thruster

8min AMRAP
3 KBS 2p
6GHD Sit ups
9 Push ups-hand release at bottom

8 rounds on the dot!

Three rounds for time of:

10 Deadlift, 275 lbs / 235 lbs
50 Double-unders

For time:
21 L Pull-ups
20 Pistols
18 L Pull-ups
16 Pistols
15 L Pull-ups
12 Pistols
12 L Pull-ups
8 Pistols

Pistols are one legged squats, alternate legs.

5min amrap burpees

21-15-9
Hang power clean 95/75
GHD abs

1 min rest

21-15-9
Push press 95/75
Burpees