Class will be at 4:30 on Tuesday

Skill:

Sumo Deadlift High Pull technique work
Double unders

WOD:
12 Min AMRAP:
Buy in: 50 double unders (only do this once)
12 SDLHP (95/65)
10 Box Jumps (24"/20")
6 Shoulder to overhead (135/95) (press/push press/jerk etc.)

4 rounds + 22 reps

1 mile w/ 20 pack
100 pull ups
200 push ups
300 air squats
1 mile w/ 20 pack

Skill: 10-15min of muscle up work/progressions

WOD:
Buy in: 10 Wall Walks

Three rounds of:
21 Wall ball shots, 20lb ball
21 Toes-to-bar

then,
1 x Lane of Pain farmer's carry(88/70ish)
28 Burpee box jumps, 24"/20" box
1 x Lane of pain farmer's carry (88/70ish)

Pushed a Toyota Tundra for full 5K

Pre-Wod: Find 3 RM Back Squat (135)

Metcon: For Time
- 50 KB Swings (35#)
- 800 Meter Run
- 25 HSPUs (subbed 50 HR PU)
- 800 Meter Run
- 50 Pull Ups (green band)

Pre-Wod: Find 3 Rep Max Dead Lift (185#)

Then

10 Minute AMRAP
-3 Hang Cleans (205/115#)
-7 Burpees

Pre-Wod: Find 3 RM Back Squat (155#)

Metcon: For Time
- 50 KB Swings (53/35)
- 800 Meter Run
- 25 HSPUs
- 800 Meter Run
- 50 Pull Ups (butterfly)

Pre-Wod: Find 3 RM Back Squat - 405# (Failed 455#)

Metcon: For Time
- 50 KB Swings (53 lbs)
- 800 Meter Run
- 25 HSPUs (had to do 50 hand release push ups)
- 800 Meter Run
- 50 Pull Ups (15 pull ups 35 supine rows)

4 Rounds for time:

7 Deadlift #315/210 or 85% of max
25 DU

Pre-Wod: Find 3 Round Max Dead Lift (#185)
Metcon: 10 Minute AMRAP:
-3 Hang Clean (205/115) Did #75
-7 Burpee

10 full rounds