4 rounds for time of
20m double Kb front rack carry 32/20kg
5 sand bag over bar
10 all bar push press 39/29kg

200m run
27 wall ball shot (wbs )
27 box jump (bj)
200m run
21 wbs
21bj
200m run
15 wbs
15 bj
200m run
9 wbs
9 bj
200m run

For Time:
Front Squat(135/95) 10,9,8,7,...1
Ring Dip. 1,2,3,4,...10

For Time:
150 wall balls 8kg
10ft target

WOD#2

200m run with 20# slamball
800m run
25 pull-ups
50 hand release push ups
100 squats
1 mile run
400m run with 20# slamball

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CFE Workout
3 rounds of:
Jump rope for 5 minutes, focusing on landing on the ball of your foot.

Run 800 m

On the last round of jump rope, keep track of how many times you stop/miss, and after the run do that many burpees (12 for me).

I did 800m the first round, then 400m the last two rounds. Didn't keep track of time at all.

Warm Up: Joint Mobil­ity fol­lowed by
Squat Clinic
1 min. Air Squats
1 min. Wall Squats
1 min. Squat Hold
Pis­tol Squat 5R/5L, 5R/5L, 5R/5L, 5R/5L
Quad Stretch
Calf Stretch
Ham Stretch

Work: O. H. Squat
Work to 1 Rep Max then com­plete
1,1,1,1,1

After Party: 100 Dbl Unders

3 Rounds for time of:

10 Push Press #185
10 Pullup strict
15 KB Swing 1.5 Pood
15 T2B
30 Box Jump 24"
30 Pushup
Farms Walk 100M w/1.5 pood KB's mod to #70 & #80 KB's
100M Run

Strength:
- 4 x 6-8 reps of back squat, increasing weight

65(8)-75(8)-85(8)-95(8)-95(6)

Did last set again, working on head/neck position

Didn't have time for metcon.

CFE Workout
3 rounds of:
Jump rope for 5 minutes, focusing on landing on the ball of your foot.

Run 800 m

On the last round of jump rope, keep track of how many times you stop/miss, and after the run do that many burpees (8 for me).