4 miles on Bethel Treadmill

5 Rounds for Max Load:
5 Weighted Dips (Worked up to 80# kb)
60 Sec Rest
5 Bent Over Barbell Rows (Worked up to 185# per Travis)
60 Sec Rest

5 Rounds:
30 sec Max Rep Touch and Go Snatch @65-70% (115#, total of 48 reps)
Rest 90 Seconds

30 Muscle Ups for Time

For Time:
100 yard Walking Lunge
Then 3 rounds:
40 Yard DB Farmers Carry 45/35's
15 DB Push Press

(Time = 06:18)

Rest 10 min

Then 3 Rounds:
200m Run
15 DB Ground to Overhead (used 45#s)

(Time = Forgets)

Back Squat:
235 pounds, 3 x 5 reps

Shoulder press:
120 pounds, 3 x 5 reps (4 reps on last set)

Hang power clean:
Five three rep sets
135-165-165-165-135

Bar Dips
8-8

For time:

300 m row

200 Jumping Jacks

100 Down ups

Three rounds for time of:

Run 800 meters
Rest 2 minutes

3:19, 3:17, 3:15

Body building
Run 800 meters; time: 3:20

Press 5*32kg

Pre WOD: 10x3 back squats @ 65% of your max.

115

WOD: Choose between:
Option A) "Karen" (150 wall balls)
or
Option B) 100 HR burpees

I chose A, and used a #10
Time: 11:37

Warmup
Leg Swings
Skipping
Arm Circles
800m Run
15x2 Air Squats
15x2 Situps
200m Run
Spiderman 10x
Scorpion 10x
Good Mornings 10x

Strength
Deadlift 5RM @ 100lbs + 15 bar = 115lbs
Pullups 3x Max @ 5Max w/ Green Band

WOD
3 Rounds
21 Sumo Deadlift (25lbs + 15 bar = 40 lbs)
15 Hand Release Pushups (knees)
9 Toes to Bar (knees up)