5 Rounds
1 Suicide run
1 Shoulder press 115lbs - Rx
3 Push Press
5 Push Jerk
20 Abmat Sit ups

5 Rounds

1 Suicide run

1 Shoulder press 135/85 Rx+, 115/65 Rx

3 Push Press

5 Push Jerk

20 Abmat Sit ups

Choose a weight that you can complete all 3 lifts.

3 Rounds

10 Burpees

20 KBS 1.5/1p

400m run

W/ 20# weighted vest

3 rounds, max reps:
-bench press (bw)
-ring rows

Bench: 15, 8, 7
Rows: 21, 15, 13

We were also supposed to do Griff afterwards, but I held off since I've done a lot of mileage lately and still have a CFE interval WOD to do tonight.

3 Rounds

10 Burpees

20 KBS 1.5/1p

400m run

I used a 2 Pood kettlebell.

3 Rounds

10 Burpees - 0 count burpees b/c of shoulder

20 KBS 1p

400m run

Run 1.5 miles at 80%-90% effort.

Map my run says my loop was 1.54 miles. It comes out to me running at about a 9 minute mile. Not bad, needs to get faster though.

For Time
800 meters forwards
400 meters backwards
800 meters forwards
400 meters backwards

10:32

3 sets at 205 10--8-7
Ring pull up 10-11-9

1. 10min row
2. 10min ski
3. 10min wattbike 50 burpee 50 cal row 50 cal ski

1 Mile Run

5 X 3 Dead Lift
-10 Box Jumps between each round
5 X 3 Shoulder Press
-Weighted dead hang pull ups w/ 20lb KB

Dead Lift (405)
Shoulder Press (135)