4 Rounds

3min AMRAP

20 Burpee

Max Rep HPC the rest of the 3 min 155/105

1min Rest

75#-I am extremely slow @ Burpees and had less than a minute (like 30 sec) to do HPC's.

Buy-in:
2 Round of:
200m run
3 tire flips
15 Wall ball

WOD:
For time complete the following:
50 Back squats 115/75
40 Push ups
30 Shoulder to overhead 115/75
50 Front squats 85/65
40 Push ups
30 Shoulder to overhead 85/65
50 Overhead squats 65/45
40 Push ups
30 Shoulder to overhead 65/45

Cashout:
2 rounds of:
25 DU's
Prowler Push (230# + prowler)

Row
2x3000m, resst 3 minutes

-Buy In-
5/3/1 Back squat deload
115x5, 145x5, 175x5

WOD
For time:
Row 3k

-Cash Out-
“Grace”
30 Clean and Jerk for Time (135/95)
3:54

The row sucked big time after yesterday's WOD. My legs were smoked! Grace was pretty killer too.

Tempo Front Squat
10 Sets of 1:
6 Seconds Down
1 Second Pause In Bottom

70-80 % 1RM

15-12-9-7-5

Tempaus kyykkyyn
Boxihyppy

Tempauspainot RX:

20,25,30,35,40

140 went up fine

failed at 151, should have tried 145

10 min AMRAP of:

10x hspu
5x squat clean 155#

I did 3 rounds + 5 hspu

man the hspu got hard after round 2

Conditioning
For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (115/80)
30 Double Unders After Each Set