18 AMRAP

10 Wall Ball
10 OHS
20 Sec L-sit
10 Pushups
100M Run/Row

Back Squats 10-8-6-4-2 (115, 135, 185, 225, 255)

WOD: For Time (2:11)
- 100 Meter Prowler
- 500 Meter Row

Post WOD:
- 10 Sit Up/ rest 10 Seconds
- 15 Sit Up/ rest 15 Seconds
- 20 Sit Up/ rest 20 Seconds
- 25 Sit Up/ rest 25 Seconds
- 30 Sit Up

5 rounds of 3 min with 1 min break between each round
In each 3 min round, get as many rounds of possible of the following:

• 3 cleans (135/95)
• 6 ring rows
• 9 air squats

Record total rounds.
4 + 1 sq, 4, 4, 3 + 6 RR, 4

Worked on OHS

2x5 95
2x5 115
3x5 135

4 rounds for time of:
800m run with 2min rest between
21:38
1st= 3:49 2nd= 3:50 3rd= 3:57 4th= 3:49

Back Squats 10-8-6-4-2
(275-295-315-335-365)

WOD: For Time
- 100 Meter Prowler
- 500 Meter Row

Post WOD:
- 10 Sit Up/ rest 10 Seconds
- 15 Sit Up/ rest 15 Seconds
- 20 Sit Up/ rest 20 Seconds
- 25 Sit Up/ rest 25 Seconds
- 30 Sit Up

AMRAP in 10min. Of:
5 donkey kicks
10 plyo push-ups
15 KB swings @ 1.5pd (55#)

5 rounds + 4 plyo push-ups

2 Deadlift on the minute for 11 minutes at 60% of your 1 RM = 135 lbs

5 min Rest:

7 Rnds for for total reps:

:30 DL 135/95

:15 Rest

:30 Push-up (MOD knees)

:15 Rest

:30 KBS 1.5/1pood

1:00 Rest

Tougher than it looked, but a good workout. Got 240 reps.

Back Squats 10-8-6-4-2 (185,205,225,235,245)

WOD: For Time
- 100 Meter Prowler
- 500 Meter Row

For Time

10 Ring Push Up
20 Push Press @40
30 Box Jump
40 Swing @24
100 Double Unders
40 Swing @24
30 Box Jump
20 Push Press @40
10 Ring Push Up