7-10x
Start new lap every 3rd minute

400m Run

Row for 30 minutes.

5 min max wallballs

Class will be at 4:30 on Tuesday.

Skill:
3 x 5
Pistols
Muscle ups (or weighted ring dips)

WOD:
20 minute AMRAP of

5 ring dips
10 toes to bar
15 wall ball
20 double unders

Travis 6 rds + 10 reps

5 rounds
12 boxstep over with 15kg db
12 burpee
12 cal assault bike

Shoulder press
6x 95#
6x 105#
6x 110#

4 rounds for time of
10x push press 135#
100m shuttle run
10x kettlebell swings 70#
100m shuttle run

-Skipping/Pushups Warmup

-3mins Team 24kg KB Swings 30sec each (work:rest = 1:1)
Matty O & Bretto 87

-3rounds each of 22 Burpees (work:rest = 1:1)

-8min AMRAP Team 200m Overhead 5kg Plate Run 1 at a time.
Matty O & Bretto 5 rounds each

-5mins Team 10kg Dumbell Hang Cleans 30sec each (work:rest = 1:1)
Matty O & Bretto 165

• 45 Air Squats AQAP.

Every 1.30, 6rounds
5 thrusters

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

in grass outside

For Load:
Overhead Squat 5-3-3-3-1-1-1-1-1

Overhead Squat 95x20, 125x5, 135x3, 145x3, 155x3, 165x1, 175x1, 185x1(f), 185x1, 190x1