6 RDS
5:00 Singles
1:00 Plank
25 Sit-ups

Warm up
350m Row
5 OH Squats
10 Good Mornings
10 Thrusters

WOD
10 Rds
5 Thrusters (55#)
10 Pull Ups (1+0.25)
100m Run

3 Rds
100 Singles
10 Push Ups
10 ABSU
10 KBS (12#)

Warm Up
2 min Row
10 Push Press (45#)
20 Plank Press
30 ABSU

6 min EMOTM
5 Box Jumps (20)
10 Wall Balls (12#)

WOD
3 min AMRAP
Back Squat (45#)-20
5 min AMRAP
OTB Burpees (4+2)
3 Rds
200 m Run
14 HSPU
24 Air Squats

225lbs
295lbs
315lbs
335lbs
355lbs

4 X 8 Bench Press @ 65%- 135

4 X Max Effort Ring Dips

4 X 400 Meter Run (Rest 1:1)

50 GHD or 75 Weighted Sit ups- 35lbs

Skill Work – HSPU, DU, MU, OHS, KIP
Mobility
In partners of 2 or 3 – Rep Scheme of 1, 2, 3, 4
5 rounds – Pullup = 50 Pull Ups
7 Rounds – Push Up = 70 Push Up
9 Rounds – Sit Up = 90 Sit Up

Did this in a team of 2 with Todd,

Then a team of 3 with Anthony and Dallas later on

a fair amount of misc work - handstands, ring work, Reverse Hypers, mobility, DU practice

Foundations workout, 12 min.
Plank 1 min

5 rounds:

30 lb push jerk, 7 reps
7 pull-ups (chair assisted)
7 push-ups (girl)

Neighborhood walk