30 min amrap
Two in each team, one member must always carry a 10 kg bumper plate during this WOD.

60 m Sprint
Wallclimb
10 x HSPU
40 x Squats
60 m Buddy Carry
40 x Boxjumps

Score: 4 rounds + 24 boxjumps

3 Rounds
10 Chest to Bar Pull-ups
25 Push-ups
10 KB Swings (70/53)

Run 800m

3 Rounds
10 Pull-ups
15 Push-ups
10 KB Swings (53/35)

Run 400m

Scaled to Pack:

3 Rounds
6 Chest to Bar Pull-ups
12 Push-ups
6 KB Swings (53#)

Run 800m

5 Rounds
6 Chest to Bat Pull-ups
12 Push-Ups
6 KB Swings (53#)

Run 400m

Hang power snatch

10.9.8.7.6.5.4.3.2.1

Power Snatch 115/95

Box Jump 24/20

Wallball 20/14 10ft Target

My calfs are still sore as helllllllll. I also worked on heavy thrusters, I did 225lb.

Back squat = 215
Press = 110
Deadlift = 245

PR's on all 3

For Time:
Front Squat(135/95) 10,9,8,7,...1
Ring Dip. 1,2,3,4,...10

Not happy with time but feel front squats are looking better.

200m run with 20# slamball
800m run
25 pull-ups
50 hand release push ups
100 squats
1 mile run

400m run with 20# slamball

Was doing green and blue bands but need to drop the green band. Yay for better strength.

10.9.8.7.6.5.4.3.2.1

Power Snatch 50 (1st round 60, but went down to 50lb to work on form)

Box Jump 20

Wallball 14 10ft Target

Not one of my better workouts but pushed through. Forgot socks and my feet were getting ripped alive so had to go barefoot and do walk-ups instead of box jumps. My big win, though, was doing the wallballs UNBROKEN!

15 minutes
10 each of:
wall ball shots
alt. lunches
sit ups
strict pullups
kb swing

Deadlift:
2 reps w/ 87,5% of max.
Work up to 87,5% with max of 7 sets.

No straps, no belt.

Jumping deadlift:
2 rounds:
100 DU
9 deadlift (60%)
75 DU
7 deadlift (70%)
50 DU
5 deadlift (75%)

Rest 6 min btw rounds. Ideally you have 3 different barbell for this one

4x 30m sled all out push (use weight that allow you to run)

Rest 2min btw sets

3x max load 30m farmer walk
Rest 2 min btw sets