10rds
Push Sled 25 yds @ 265
Firemans carry 25 yds 2pood each hand

For time,

Run 400m

40 Wallballs 20/14

Run 300m

30 Wallballs

Run 200m

20 Wallballs

Run 100m

10 Wallballs

Afterbash- Group mobility: Hips and low back

3 Rounds for time:

200m run
21 K2E
20 DU
10 Front squat #95

Fran

21-15-9 reps, for time
Thruster 95 lbs (40kg)
Pull-ups

Bench Press
3 3 3 3 3 3
(hice 3 2 1 con 70 75 y 80kg)

5 rounds for time
5 Back Squat (BW)
10 Pull-ups

Hice las 3 primeras con 75kg y las 2 ultimas con 70kg

“Last Ascent”

5-10-15 reps for time:
225/155lb Back Squat
24/20″ Box Jump

Scaled @ #135-Time:5:02

Recover, then…

Tabata Burpees
*8 rounds of 20 seconds of work, 10 seconds rest. Score is total burpees for all 8 rounds.

Score-58 Burpees

Pull Ups
BW x 7
BW+25 x 5
BW+35 x 3
BW+40 x 1

Dips
BW x 10
BW+25 x 5
BW+40 x 5
BW+55 x 3
BW+70 x 3

Deadlifts
95 x 10
175 x 7
265 x 5
285 x 3
300 x 1

3 sets of:
Max HSPU's (worked on posture in the hand stand, and developing to negatives) 10,9,6
Max Strict Pullups (12,10,8 reps - strict)
1 minute rest between sets

6x2 Squat @ 275#

3x10 - reverse hypers @ 25#

WOD: I did regular Annie
For time:
Double Under's: 50-40-30-20-10
Situps: 50 - 40 - 30 - 20 - 10

Save dips for later

18 Minute AMRAP
-15 Box Jump (24"/20") (Started with box jumps, later became step-ups. 20").
-12 Push Press (115/75)
- 9 Toes to Bar (Did GHD)