Pre WOD
7x2 back square maxed at 115
10 Back Squats
10 Shoot Thru
10 Back Squat
10 Ring Dip
10 Back Squat
10 Shoot Thru
10 Back Squat
10 Ring Dip

for time

21, 18, 15, 12, 9, 6, 3

Swing @32
Burpees

for time

21, 18, 15, 12, 9, 6, 3

KB Swing @32kg
Burpees

BIke ride with Collin

100m run
15 handstand push-up w/green band
200m run
25 push press @ 65#
400m run
25 Sumo deadlift high pull @ 65#
800m run
30 Overhead walking lunges @ 35#
400m run
25 Sumo deadlift high pull @ 65#
200m run
25 push press @ 65#
100m run
15 Handstand push-up w/green band

================================

85# was RX. Started at 75# dropped to 65# after 10ish reps, my body has had about enough this week. Need to work on HSPU and get off the bands. SDHP felt great but push press got heavy. Forgot exact time but it was 27 something...

10 Back Squats (225#)
10 Shoot Thru
10 Back Squat (225#)
10 Rin Dip
10 Back Squat (225#)
10 Shoot Thru
10 Back Squat (225#)
10 Ring Dip

3 Box Jump on the Minute for 8 Minutes

Choose a height that allows for maximal power on each rep; these are not max effort attempts. Score height - 24" definitely could have done higher.. once confidence built realized that try for 26" or 28" next time

5-10 minutes Rest Then:

5 rounds for time of:

Hold breath 0:30-1:00

15 Push ups

15 Air Squats

15 Sit ups

15 Double Unders

Scaling: If unable to hold breath for a complete interval (0:30, for example) then use as few sets as possible to reach desired length of time (for example, 3 sets of 0:10 to reach 0:30).

Subtract breath-holding time from total workout time.

Alone or team of 2 (one person working, split the reps however you want)

40 cal row
30 burpee box jump over
20 hspu
10 t2b

Back Squat: 3-3-3-3-3
225-245-265-275-285

Met-Con:
400m Plate Carry
50 Double-Unders
40 Sit-Ups
30 Push-Ups
20 DB Push Press (40#)
10 Pistols

(400m, KB Swing 24kg x21, 12 Pushups) AFAP