100 walking lunges
5 x 30 sec hollow body
2 x 10 push ups

2 mile run

10 rounds
5 pullups
10 pushups
15 Squats

1 mile run

Weightlifting Training

3 Rounds:
20 KB Swings
20 Burpees
20 Toes to bar
20 Sit ups
Buy Out: 800m Run

Warm Up/Skill: 3 Rounds of
20 seconds O/H Squat Hold
15 seconds L-Sit
10 Perfect Push Ups

Strength: O/H Squats
5-5-5
3-3-3
For Time:
--5 Muscle Ups (15 Pull Ups/15 Ring Dips)
-10 HSPU (Parallettes if possible)
-15 Snatch (#135/95)
-20 Burpees
-25 T2B
30 KB Swings (#53/35)

Strength
Bench Press 3-3-3-3-3 --> 40 kg
Deadlift 3-3-3-3-3 --> 90kg

AMRAP in 8′ of
8 Deadlifts
8 Push Ups

Result: 7 rounds + 4DL @ 50kg

30 mins AMRAP of

25 Burpees
25 Squats
25 Abmat Situps

6 rounds and 16 Burpees

AFAP 2 rounds, 15 reps each:

deadlifts (60kg)
box jumps
burpees
shoulder to overhead (30kg)
ring dips
handstand push ups

2 rounds

25 Burpees
25 Jumping lunges
25 Pullups
25 Jumping Squats
400m run

Pre-WOD:
- Work up to a heavy set of 3 rep Strict Press

WOD - For Time:
- 400M Run
- 21 Push Press (95#, 65#)
- 12 Pull Ups

Post WOD:
Tabata Sit Ups