20 deadlifts (185/135)
15 atomic sit-ups (35/25)
20 wall balls (20/15)
15 burpees

4 rounds

Push Press (strict):
- 40kg x 3 = 120
- 50kg x 3 = 150
TOTAL = 270

Dumbell Shrug with upright row:
- 20kg x 5 = 200 (each arm)
- 24kg x 5 = 240
- 26kg x 5 = 260
TOTAL = 700

Arnie Curls:
- 12kg x 4 = 96 (each arm)
- 14kg x 4 = 112
- 16kg x 4 = 128
TOTAL = 336

Barbell front raise:
- 17.5kg x 5 = 87.5
- 17.5kg x 5 = 87.5
- 17.5kg x 5 = 87.5
TOTAL = 262.5

     GRAND TOTAL = 1,568.5

18 Burpees - Hurt my right knee pretty bad at football... hoping its just strained/bruised... cripple burpees.

Intermediate version

For time:
Row 20 calories
30 Burpees
15 pound Two-arm dumbbell ground-to-overhead, 30 reps
30 Toes to bar
100 foot Walking lunge with 15lb plate held overhead
150 foot Sprint

Shoulder Press
3x115
3x135
2x145
1x155
1x160 PR

Deadlift
5x135
3x225
3x315
1x335
1x335
1x335

Weight Pull-ups-20# vest

5 sets/10 reps

10 min AMRAP

250m ROW
15 x KB Swing 24 kg

WOD:

800M Run
30 Power Snatch (RX 135)
30 Box Jumps
800M Run

3x52,5
5x55
5x57,5

3 x 5rm Bench Press 5 RM

2 Person Team WOD

2 Suicide Sprints (Pace Setter)

20 Minute AMRAP
5 Pull-ups - Subbed Ring Rows
10 Box Jump Burpees - Subbed 0 Count BPs
15 KB Swings - Subbed Green KB

AMRAP is Scored