AMRAP 12′
3 Push Presses
7 SDHP

5 x 2 chin-ups

Five rounds for time of:
35 Double-unders
Run 200 meters

Pre-WOD
5 X 3 Front Squat (95,100,105,110,115#)

5 RFT
- 10 HSPU
- 400m run

5 rounds

15 DB Split cleans (2x10k)
21 Pullups

Back Squat Cycle: 7 x 5 x 75kg (165 lbs)

WOD:
Run 2k
100 Push up
50 Sit up
100 Squats
Row 2k

32:50

AFAP
3 rounds for time:
15 Ring Dips
30 Back Squat
45 Sit Ups

Time cap 18'

Result: 2 ronds, 15 dips + 21 squats

5 x 2 chin ups

5x stricktly pull up
5x5 sit ups
3x5 wallbals
5 burpees
2x5 clean and jerk

5 RFT (20 minute cap)
-12 Dead Lift (155/95)
- 9 Hang Clean
- 6 Push Press