Strength:

Front Squats - 6x135, 6x155, 6x185, 6x205, 6x225, 6x245, 6x265, 4x285

Metcon:

500m row, 50 WBs (20lbs), 400m row, 40 WBs, 300m, 30 WBs, 200m, 20WBs, 100m row, 10WBs

Time: 15:40

Pre WOD
-4 X 10 Back Squat ((70-75% of 1RM)- 185 lbs

For Time:
-30 Walking Lunge Steps (45 lb dumbbells)
-60 Double Unders (2:1)
-20 Walking Lunge Steps
-40 Double Unders
-10 Walking Lunge Steps
-20 Double Unders

After Party:
1 minute "L-Sit"

Pre WOD
-4 X 10 Back Squat ((70-75% of !RM) (95)

For Time:
-30 Walking Lunge Steps (45/25 Dumbells)
-60 Double Unders (2:1)
-20 Walking Lunge Steps
-40 Double Unders
-10 Walking Lunge Steps
-20 Double Unders

After Party:
3 Minute Plank or 1 minute "L-Sit"

Those lunges were brutal! Used #25 dumbells but I have trouble doing lunges as it is - so trying to go all the way down and back up holding the weights was hard.

Team WOD:

12 Minute AMRAP

1 person does AMRAP of:

10 Clean & Jerk #135/95
2 Rope climbs
while the other does 75 DU, after DU complete switch with partner

3 + 9

225 double unders.

Split Jerk 5x2, 275lbs
3 Rounds
10 Push Press, 135lbs
20 One Legged Burpee (10 each leg)
30 Abmat Situps

10 man makers @25# db
30 sit ups
10 man makers
25 situps
10 man makers
20 situps

Four rounds for time:
15 towel/rope pull ups
20 push ups
20 sit ups

50 SDHP (Sumo Deadlift High Pulls)
35 Wall Ball (20 lb)
40 SDHP
30 WBS
30 SDHP
25 WBS
20 SDHP
20 WBS
10 SDHP
10 WBS

Five Rounds
7 Hand stand Push Up Progressions
7 Thrusters 55#
7 Knees to Elbows
7 Dead Lifts 55#
7 Burpees
7 Kettle Bell Swings 1 pood (after 3rd round switched to half a pood)
7 Pull Ups

Dips 5x3 (8 Stones) Missed last rep on last set.
DB Snatch 5x1 each arm (50lbs) Need to go up to 50 on old DB.