Back Squat 3-3-3-3-3
-increase to desired load

For time:
50 burpees
50 KBS (35#)

12-9-7
squat snatch (115/75)
chest to bar pull-ups

then

2 minute row:
90 seconds @ 50% effort
30 seconds max effort

2 rounds

7 Mins of Heaven...I mean Hell.
AMRAP 7 of Burpees.
this was a good one. kept a pace through it all and made sure i was constantly moving.
Had a goal in my head of 100+. 110 would be nice and I scored 113! 4th at the box and very happy!

5-5-5-5-5 DL (215 lbs)

THEN

10-9-8-7-6-5-4-3-2-1
KB Swings (2 p/1.5 p)
HSPU

Used the 1.5 P KB, and did half of the HSPU with band - getting there!!.

Pace 5 tire flips & 200m run

AMRAP 20 min

7 Hand release push-ups
10 Wall Balls
12 KBS

Pacer- 5 tire flips while running 200 meters

AMRAP 20 min

7 hand raise push-ups

10 wall balls 20lbs

12 1.5pood kbs

one member flips tire and runs 200 meters while teamate gets in as many rounds until relieved by runner. then they swap taking off where partner left off.

5 rounds for time of:
10 wallballs @ 14#
10 push-ups
~3:50

Fran
21-15-9
Thrusters @ 65#
Pull-ups
~ 4:53

7min AMRAP of:
7kb swings @ 35#
7 burpees
~ 7 rounds + 7kb swings

Push Press 5x5

With a continuously running clock perform 3 Wall Balls in the first minute, 6 in the second, 9 in the third, etc. Continue until you cannot finish your Wall Balls before the next minute starts.

Post total reps.

2 Rounds

100 Double unders

50 Walking lunges

25 Dips MOD green band

800m Run