Group warm up, then

For time

50 Double unders
25 Overhead squats 95/65
25 Toes 2 bar

50 Double unders (mod jump over bar)
20 OHS (35 bar)
20 T2B (hanging knees up)

50 Double unders
15 OHS
15 T2B

50 Double unders

A. For Time: 20 TGU, 70lb

Rest 3 min

B. 3 Sets @ 90%, 95%, 100%
Row 500m
30 unbroken wall balls, 20lb
Rest 3 min

C. For Time:
Row 500m
20 unbroken KBS, 70lb
20 unbroken C2B

Rest 3 min

D. 4' AMRAP
Row 30 cal
20 burpees
AMRAP MU

Rest 5 min

E. 3' AMRAP
3 thrusters, 95lb
3 T2B
5,5
7,7

A. 8:16
B. 2:52, 2:55, 2:51
C. 3:47
D. 7 MU
E. 44 reps

400m x 8; rest 90 sec

1:29
1:26
1:25
1:28
1:26
1:23
1:24
1:25

for Time
-50-40-30-20-10
-Double Unders
-Sit-Ups

WOD
* 5K run

work up to heavy
10/8/6/4/2/1/1

cool down w/ barbell curls

For time:

Row 1000 meters
15 push-ups
Row 750 meters
20 push-ups
Row 500 meters
20 push-ups
Row 250 meters
15 push-ups

15 min. AMRAP
1 Rope Climb*
2-4-6-8-10-12-14 etc…
Push Press 135/95
Sumo Deadlift High Pull 135/95
Pistol Squats (Total not ea. leg)
*Each round starts with 1 Rope Climb. Rope Climbs do not increase but every other exercise does as you progress through rounds.

CALENTAMIENTOS
SKILLS: TGU
2-2-2-2-2-2 (4kg,8kg,16kg,16kg, 16kg, 16kg)
WOD:
15' de:
8 KTB Swing (18kg)
8 Push Up
8 Sit Up
8 Medball Clean
25m Walking Lunge
100m Row

4.5 rondas

Wendler:

Front Squats: 5x175, 5x195, 5x215 - DUBs between sets - 30 x 3 = 90

Metcon:

5 Rnds: Sled Push (250lbs), 5 Hang Cleans (175lbs)

Not timed....