30 Wall Balls - 16lb, 10 feet
30 Pushups
20 Wall Balls - 16lb, 10 feet
20 Pushups
10 Wall Balls - 16lb, 10 feet
10 Pushups

Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups

Squat

215 (80%) x3
225 (85%) x3
235 (90%) x3

"Beach WOD"

Row 500m
Run 1600m
50 Chest-to-Bar Pulluper
100 Hand-Release Pushups
200 Squats
Run 1600m

Squat Clean (3 rounds of 10 reps at 95lbs)
Hand Stand Pushups (3 rounds of 5 reps)
Butterfly Pullups (3 rounds of 10 reps)

Three rounds for time of:
Run 800 meters
Rest 2 minutes

RD1: 2:30
RD2: 2:30
RD3: 2:36

Squat Snatch (3 rounds of 10 reps at 65lbs)

Chest to Ring (3 rounds of 10 reps)

Deadlift 5.5.5.5.5

Then:

3 Rounds of:

10 Thruster 135/95

50 Double Unders

DL 335 x 15

8:39 for the 3 Rds. 135lb thruster is a heavy lift for me. Thanks goes to Amelia for cheering me on and helping me with my form.

For Time:
20 Calorie Row
30 Wall Ball Shot (20 lbs.)
20 T2B
30 Box Jump (24")
20 Sumo DLHP (70 lbs. Kettle Bell)
30 Burpee
20 Shoulder to Overhead (135 lbs.)
200 meter run w/ 45 lb. bumper plate

Strength:
Back Squats
5 – 5 – 5

WOD:
“Cindy”
20 Min AMRAP
5 Pull-ups
10 Push-ups
15 Squats