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Front Squat (FS)

3x3 #205

3x10 Back Extensions

4 Rounds for time of:

10 TTB
20 Kettlebell Swing (#53)
30 Double Unders

Strength:
3×5 Deadlift

Conditioning – AMRAP in 15 Minutes:
10 Thrusters (#100)
15 Toes-to-Bar
20 Box Jumps

3 rds:
20 wall balls (10#, 9')
20 snatch (45#)

• Bodyweight bench press (e.g., same amount on bar as you weigh)
• Pullups

5 rounds for max reps. There is NO time component to this WOD, although some versions Rx the movements as a couplet.

Total score of 152.

Round 1: 14/25
Round 2: 13/23
Round 3: 10/17
Round 4: 08/16
Round 3: 09/17

Barbell lunges (2-3 minutes between sets)

4 set of 10 (alternating legs)

155

1200m row (warm up)

10-9-8-7-6-5-4-3-2-1 (not for time)
1.5x BW dead lift
BW HBBS

Rested a few minutes

4 Rounds
10 Spider push-ups
10 Pistols (one legged squats)

Rested a few minutes

Conditioning:
60 seconds Airdyne
400m sandbag carry (50lbs)
400m run

Core:
100 situps

15 mins incline treadmill walk
15 mins stepmill

Bench press 5x3 @ BW
Seated Closw Grip Low Row 5x5
DB shrugs 3x6
Seated Military press 3x5

Accumulate 25 strict pull-ups

Conditioning:
5 Rounds
10 Strict TTB
200m run

1) Squat 8x4 @ 185
SS: 5 K2E
2 Min Rest

2) 250 Double Unders for Time