Tempo Run

9 front squats / 155
5 hspu
2 15 ft rope climbs

I sucked at HSPU and the Olys were not ideal for rope climbs.

8 minute amrap / one round plus 9 front squats and 5 HSPU

800 meter row

3 Clean and Jerk / 165
7 kettlebelll over head swings / 70lb

8 minute amrap- 5 rounds plus 5

Cash in : 10 handstand walks
30-20-10

30 deadlifts / 225lb
30 wall ball/ 20lb
30 burpee box jumps
20
20
20
10
10
10

13 minute cap : made it to 1 out of 20 burpee box jumps
Burpee box jumps are awful.

Hang cleans
5 x 45lb
3 x 55lb
3 x 55lb

Finisher
3 rounds:
12 x step ups
12 x dumbbell push press (17.5lb)
12 x ab mat sit ups

9 front squats / 155
5 hspu
2 15 ft rope climbs

8 minute amrap

800 meter row

3 Clean and Jerk / 185
7 kettlebelll over head swings / 70

10 minute amrap

Cash in : 10 handstand walks
30-20-10

30 deadlifts / 225
30 wall ball/ 20
30 burpee box jumps
20
20
20
10
10
10

12 minute cap :

50-40-30-20-10 Reps For Time:
Double Unders
Sit-Ups

Five rounds for max reps of:

Body weight bench press (190 lbs)
Pull-ups

There is no time component to this WOD. Allow enough rest between rounds to allow for max reps.

Bench: 12 - 9 - 9 - 7 - 5
Pullups: 32 - 29 - 28 - 23 - 21