5 k run

A: Bench press 1xMax @heavy weight +2x5@90%
B: KB skull cruschers 3set
C: DB Shoulder flys 2set

Pre-Wod
5X3 Bench Press (135, 155, 175, 185, 205)

For Reps:
- 1 Minute: Shoulder to Overhead(185/115#)
-6 Minutes: Burpee
---------------5 Box jumps at the top of every minute
-1 Minute: Shoulder to Overhead

Points: Shoulder to Overhead= 5 points each
Burpee= 1 point each

5 rounds

15 box jumps
12 KB swings 20k
9 push press 55k

3 Rep Max Hang Snatch

30 Thrusters at 20kg
Row 400m

5 rounds:

9 Wall Facing Burpees to 6" Overhead - touch with 2 hands
12 Power Cleans at 20 kg
15 Wall Balls

For Time:

AMRAP 20 Minutes
3 MU's
5 Wall-Ball Sit-ups 20/14
7 Deadlifts 225/155

Mod/20#/115#
7 rounds + 13

For Time:
-100 Goblet Squats (53/35)
-200 II Unders
-100 KB Swings
-200 II Unders
-100 Situps

*in teams of 2
KB never touches the ground
--5 Burpees per penalty if/when it does

400m run
5rds of
5pullups
10 Pushups
15 Situps
400m

Then 4 rounds for time
25 lunges
25 Knees to Elbows

Every time you drop fromt he bar do 2 burpees

Time 16:15mins with 10 Burpees.

Very happy my grip held so well. Only dropped from the bar 5 times.