AMRAP 10
5 Bar MU’s
5+5 pistols (alt.)
20 Double unders

Tabata: 20 seconds Kettle Bell Swings/ 10 seconds Burpees

1 minute rest

Tabata: 20 seconds Double Unders/10 seconds Air Squats

1 minute rest

Tabata: 20 seconds Sit ups/10 seconds Push ups

Ideally, the pull-up bar is one foot above your reach so that you must really jump to grab it.

Crossfit Warm up:
2 rounds: 10 pullups, 10 pushups, 10 situps, 10 squats, 30 second Samson

Deadlift 5000 lbs in as few reps as possible

WOD
For time:
20 shoulder to overhead (Rx 185 lbs)
40 lateral burpees

Push up 2 x max reps

4 x 1000m run
3 min rest in between rounds

Crossfit Warm up:
2 rounds: 10 pullups, 10 pushups, 10 situps, 10 squats, 30 second Samson

Deadlift 5000 lbs in as few reps as possible
275x18

WOD
For time:
20 shoulder to overhead (Rx 185 lbs)
40 lateral burpees

Holy crap that is a lot of weight to lift 20 times. Still hurting.

Bench Press 5-5-3-3-1-1-1

WOD:
For time: 50-40-30-20-10 reps

Double Unders
Air Squats
Sit ups

Every 2:00 for 10:00 (5 total sets)-

4 T&G Power Clean & Push Jerks – begin around 70% of max PC&PJ and work to a 4RM for the day

Back Squats 3 x 5

WOD:
3 rounds for time:
15 Clapping push ups
30 Double Unders

Post WOD:
As Quickly As Possible:
15 Knees to Elbow
30 Sit ups
15 Knees to Elbow

Back Squats 3 x 5 - I was weak today but did match my one rep max of 275lb. I need to get this up. My 1RM bench is better.

WOD:
-3 rounds for time:
-15 Clapping push ups
-30 Double Unders

Post WOD:
As Quickly As Possible:
-15 Knees to Elbow
-30 Sit ups
-15 Knees to Elbow

I think that was my time on the WOD. Not sure.