3 rounds for time

800 M Run

Monkey bar bridge
25 ft mine field
50Ft. walking lunge (25lbs)

rest 1 minutes

Deck of Cards Workout where Diamonds are Burpees; Spades are Air Squats; Clubs are Push Ups; and Hearts are Pull Ups. 1-10 on the Cards represent the number of reps per movement; and Jack, Queen, King and the Ace represent 11 reps per movement. 2 Jokers left in the pack to represent either 30 Double Unders or 300 Skips.

Snatch 2-2-2-2-2-2

Four rounds for time:

Row 500 meters
10 Assisted Pull-ups
10 Assisted Dips

Time: 21:49

40-30-20-10 ladder

Kettle Bell Swings (30lb) Right Hand
Over head lunges with 25 lb plate
Skips
Kettle Bell Swings (30lb) Left Hand

5 TGU each arm @24 kg, somewhat difficult.

With a 95# Barbell, as many reps as possible in one set with one set starting when the barbell is picked up and ending when it is put down:

OHS
Front Squat
Back Squat

84 reps

Rest.

Press
Push Press
Push Jerk

12 reps :(

For time:

50 Box Jumps, 24''
50 Jumping Pullups
50 Kettle bell swings
50 walking lunges
50 toes to bars
50 push press- 45lbs
50 supermans
50 wall ball shots
50 burpees
50 double unders

Tabata Double unders then 1 mile run for time

Tabata- 12
1 mile run for time 6:46

Pre Wod
5x3 Deadlift (95-115-125)

WOD
10-9-8-7-6-5-4-3-2-1 (15 minute cap)
Sumo Deadlift
x2 Sit Ups
Hand Release Push Ups

AMRAP 20 minutes
5x Burpees + Thrusters (40kg),
10 x KB Swings,
Farmer's walk 20 m with 20,
20 Double Unders.