4 Rounds for time;

10 Overhead squats 135/95 (MOD: 45#)
40yd Bear crawl
Run 200m
1 Rope climb- 15ft (3 pull upfront ground with bar)
40 Double unders (jump over bar)

For time,

40min time cap

50 Pull ups (MOD: ring rows)
400m run
21 Thrusters 95/65 (MOD: 35#)
800m Run
21 Thrusters 95/65

400m run
50 Pull ups

a) 5min MAX Push Up
= 82

b) "Jack"
AMRAP 20:
10 push press
10 KBS
10 box jumps

c) 21-15-9-5
Russian Twists
Ab Thrusts
Hollow Body Rock

3 RFT
75 jumping jacks
25 burpees
50 leg levers
75 jumping jacks
50 sit ups
25 burpees

a) 1x5 Deadlift = 135

b) 7-6-5-4-3-2-1 deadlifts @ 60%
40-35-30-25-20-15-10 double unders

c) 1 mile run = 10:24

d) 50 russian twists
50 sit ups

front rack lunges, burpees

1 mile

Strength

Bench press 3x 3 (same weight )

*Worked up to 95lb 3x3

WOD

20-10-20
Burpee box jumps
Alternating db snatch
Overhead lunges with db

*Used 35lb db
*20'' box

Oly
1) 20 mins to work up to a solid Hang Clean double.
55, 65, 75, 85, 95, 105

2a) Clean Pulls- 5×3 (from ground) @ 105
2b) Split Press- 3×5 @ 33, 43, 50

Squat up to 315 - got 5
335 got 1 failed 2nd
5-3-2 - 275, 295, 315 (Round1): 5-2-3 - 295-315-300

Bench:

5-3-2
135, 185, 225
225, 245, 275
245, 275, 295 (1)

6x5 - Pull Up & Dip

3x10 - Jack Knive and back Hypers w/ 45# plate