5 rounds
400m run
30 wall balls (20/14)
30 box jumps (24/20)

Completed 38:30

Shoulder Press:
5 @ 75% of 1RM - 135
3 @ 85% of 1RM - 150
1+ @ 95% of 1RM - 170

FT
35 pull-ups
50 II unders
35 wall ball - 20#
50 II unders
35 burpees
50 II unders

Teams of 4 (2 working at a time, halve the reps for groups of 2 if necessary)

Legion run

100 pull ups
100 push ups
200 OH kb swings (53/35)
200 Double unders
400 Air squats
400 sit ups

Stop light run

Shoulder Press:
5 @ 75% of 1RM 100#
3 @ 85% of 1RM. 105#
1+ @ 95% of 1RM. 110# 4 reps

FT
35 pull-ups
100 singles
35 wall ball 20#
100 singles
35 burpees
100 singles

Deadlift 3-3-3-3-3
*Compare to 062712.

then:-

Tabata Wall Balls
8 rounds for max reps of:
20 seconds Wall Balls @ 10kg/5kg
10 seconds Rest

Result:- 55/65/75/95/105, 43 (Wall Balls @10KG)

Strenght: power clean/PJ
1000 meter row
80 pushups
60 v-ups
40 burpees
20 pullups
500 meter row

Deadlift:
5 x 385
3 x 435.

Then,

King kong - 3 rounds:
1 deadlift (455)
2 muscle ups
3 squat cleans (250)
4 HSPU

6:04... Really crapped on the final muscle up and lost more than a minute. 1:56 faster than last attempt.

10 Rounds for Time

(You each have 5 Rounds on the rower, and 5 rounds on the barbell)

• One partner rows 1000m
• One partner does one round of DT w. 50 kg

Tecnincs: Muscle up (8)
Tabata:
Ring Pull-up (44)
Push-ups (52)
Squat (42, solo 4 series y gripe motor)
Ring Abs (0)

Strength:3x8 of:
Bench Press (60kg)
Front Squat (60kg)