Conditioning – “Diane:”
21-15-9 Reps For Time:
Deadlift (225/155) @ 185#
Handstand Push-Ups @ 45# plate

Finisher – For Time:
750m Row -> 2:34

Strength

5 x 5 Back Squat No Squats
5 x 5 Bench Press @ 85.5
5 x 3 SLDL NO SLDL
Conditioning

100 Air Squats
50 Push Ups
50 Sit Ups

NO RUN

For time:

50 x front squats @42k
35 hand release press ups
20 c2b pullups
50 x STOH @42k
100m overhead lunge walk @10kg
20 x burpee box jumps

5 x 3 backsquats @ 75%

Cashout:

AMRAP 5 minutes

15 x KB swings @32
15 x box jumps

Score: 83

12' AMRAP

7 HSPUs
9 KBs
7 Burpees

WOD 1
Partners
4 rounds
Row 450 meters / Wind sprint 3 cones then 25 squat jumps

16:20

WOD 2
21 - 18 - 15 - 12 - 9 - 6 - 3
Hang Cleans 85#
Elite Sit Ups

7:15

20 Minutes to:
Back Squat 2×2 @ 90%
Front Squat 1 Rep Max

-then-

“Boat Race”
3 Rounds for time:
500 Meter Row
400 Meter Run

Teams of two:
10 MIN (1 min on 1 min off)
Row for CAL
*Your score is total number of CALORIES Rowed per team

Rest 3 Min

10 MIN (1 min on 1 min off)
Thrusters (155#/105#)
* Your score is total number of Thrusters per team

I teamed-up w/Nick P... and although we had trouble w the transition on the rower, we did 169 calories and 71 thrusters w 95#'s

All-levels WOD/Beginner WOD:
“Daniel”
For time
50 Pull-ups
400 meter run
21 Thruster 95/65
800 meter run
21 Thruster 95/65
400 meter run
50 Pull-ups

**adjusted 35 pull ups banded with a black and green

For time:
50 Pull-ups
400 meter run
21 Thruster 95/65
800 meter run
21 Thruster 95/65
400 meter run
50 Pull-ups