3 Sets of:
Double DB Farmer Walking Lunges (2X22.5/15Kg) max meters unbroken
Rest as need each sets.

2 rounds , for time
30 burpee box jump 24inch.
500m
finish @16:56

Weightlifting
Snatch (40kgx3x2, 50kgx3x2, 60kgx2x1, 65kgx2x1, 70kgx1x3, 60kgx2x1)
C&J (50kg - 60kg - 70kg - 80kg - 90kg)
3-3-3-1 Back Squats (100kg - 110kg - 120kg - 130kg)
5x1 Snatch Pulls (80kg)
3x5 Barbell Rollouts
3x5 KB Press (24kg) + 5 Single-Leg Hip Thrusts
Left Arm Isolation Work (5kg plate)

Thrusters 44kg 10-9-8..2-1
Burpees over barbell 1-2-3..9-10

Dont die.

10 x 300m assault bike

7 rounds for time:

3 Power Clean (Rx 205/115) - 115#
4 HSPU

Post WOD:
2 X 1 minute Weighted Plank - 45#

Used a band for the hspu at first which is not the best idea for time. It took longer to get in the damn thing than it did to do the hspu. So, last few rounds I just muddled through 'em on the wall.

Overhead squat
Build 5 RM

2 Rounds for time:
18 Calories, Assault Bike
15 Toes-to-bar
12 Thrusters, 115/80
9 Chest-to-bar Pull-ups

A: E3M for 15min:
200m run
5 pull ups
10 Push ups
15 Squats

Huhhailua