Bench Press 33 RM

Mobility

Pre-WOD:
5X2 Strict Press (90%) - 180

WOD
7min AMRAP (185/135# , 2:1 Pull Ups + Ring Dips):
1 Shoulder to Overhead, 1 Muscle Up or 2 Pull Ups, 2 Ring Dips
2 Shoulder to Overhead, 2 Muscle Up or 4 Pull Ups, 4 Ring Dips
3 Shoulder to Overhead, 3 Muscle Up or 6 Pull Ups, 6 Ring Dips
... etc

5 rounds + 5 STO

CFE: 500m row, 400m run, 200m run backwards x 2 rounds

5 Rounds for time of:
400 Meter Run
15 Power Snatches 95#
10 GHD Sit-ups

Scaled to 65# power snatch

For time,

30 Handstand push ups MOD Dip bar

50 Back Extensions

30 Knees 2 elbows

30 Deadlift 225/155 MOD 135

40 Push press 95/65 MOD 50

50 KBS 1.5/1p

20 Calorie row

10 Muscle ups MOD 10 blue band pullups, 10 green band dips

3 rounds of
40 Double Unders
30 Box Jumps, 20"
20 Kettle Bell Swings, 35#

150 wallballs for time, 20 pounds

Worked up to a 1RM on front squat.

Worked up to a 1RM on OHP.

21-15-9

DL #225
KB #53
Wall Balls #20
Ring Dips