5 Rounds for Time

Run 400
30 Box Jump 24"
30 Wall Ball Shots 8kg Ball

33 - 33 - 43 - 53 Failed

4 km with Mike and the dogs.
Went to the gym afterwards and completed the run with

30 kb one arm press ( 10 with 12 kg, and the rest with 8 kg)
60 weighted sit ups (5 kg)
60 push ups

-3X Max rep Clean & Jerk (8-10-6)
-3X 10-12 GHD Sit Up (8-6-6)
-3X Max rep Ring Dip (6-8-4)
-4X 100 meter sprints @ 70%

3 Shoulder Press on the minute for 9 minutes at 60% (55lbs)

Rest 5 min:

8 Rounds of Max Reps

20 sec Push Press 75/45 (did 50lbs since bar was set up)

10 sec Rest

20 sec Alternating Jumping Lunges

10 sec Rest

Sprint/ jog 1 mile

8 rounds
20sec- alternating jumping lunges
10sec- rest
20sec- push press, 75lbs
10sec- rest

AMRAP
12 24" BJ
12 RT (20#)
6 HSPU

Got 11 + 10 RT

Deadlift:
230(5)
205(5)

Press:
105(5)
95(5)

Warm Up: AMRAP 8

200m run , 5 pushups, 10 squats

SWOD: Bench Press 3-3-3 80, 85, 90% (180,190,205)

Met-Con:

5 rounds:

ROW 500m

7 reps 115 lb Push Press (155 rx)

***do 15 squats every time you set the bar down

12 min amrap
Ascending ladder (2 4 6 8 10 etc)
overhead squats (25#)
V ups
17+30