500m Row
40 Air squat
30 sit ups
20 push ups
10 pull ups

5x Barbell Complex

• 5 Deadlift
• 5 Hang Clean
• 5 Front Squat
• 5 Push Press

95#-135#-155#-155#(fail)-155# (unbroken sets)

For Time: 5 Rounds of:

• 12 KB swing at 50#
• 12 butterfly situps

5X2 Bench Press (205)
Max Reps Bench Press (135,95) 16

5 minute AMRAP
-20 Double Uders
- 5 Burpees
1 minute break
5 minute AMRAP
- 20 Airsquat
- 5 T2B

HSPU & Renegade Rows
5 x 5

50-30-20
Swings (53/35)
Pushups
Battling Rope Chops or Sledge

Cash out = 25 burpees

Did OH swings with 35 lb

Run 5k

I had to guess using the car odometer, but this should have been right around 3.1 miles.

This felt great, even easy. Even after all my training for the half marathon a few years ago, this was the easiest 3+ mile run ever. It totally convinced me that CF is a great tool for GPP.

Pre WOD:
5x2 Bench Press (205)
1 max set @ 135#/85# 16

---

5 minute AMRAP
-20 DU's
-5 Burpees

1 minute break

5 minute AMRAP
-20 Airsquats
-5 T2B

Double under amrap in 2 minutes.

6 rounds:
- 10 x 40kg Man Power Mick's

3 rounds of:
2 min run at 16km/h
Max 10kg plate situps in 2mins

For time...

50-40-30-20-10 rep rounds of

double-unders
crossovers (only count crossed jumps)
backwards single-unders.

I REALLY enjoyed this workout. Also a good travel WOD!

4 Rounds for Time

10 Toes to Bar

20 OH Walking Lunges w/ Plate 45

30 Kettlebell Swing 1.5

40 Double Unders Singles

If not for my lack of DU I would have RX'd this. Workout was deceptively difficult due to lunges and KBS. Ended up breaking up lunge sets 10/10 on the last two rounds. Not pleased with my time, but I guess I wasn't RXing anyway. Try again tomorrow.