50-40-30-20-10

Wall Ball @ 20lbs
Box Jump @ 24"
KB Swing @ 24kg

This was DIRTY with a capital DIRT!

Find max reps in Strict Chin Up.

5 x Superset:
10 Banded DB Bench Press
55-60% of day's max Chin Ups

As quickly as possible:
21-15-9
Mutant Maker (95#/65#)
Bar Facing Burpees

5.5 miles in 52:42

We'll call it a "tempo run," just to hide the fact that I'm that slow.

Pre-WOD: For Time-
30,20,10 Double Under & Sit Up (2:34)

WOD: Go for Heavy not for Speed
5 Rounds For Time

5 Push Press. (65)

5 Dead Lift. (185)

Post WOD:
Weighted Planks (45)

WOD: Go for Heavy not for Speed
5 Rounds For Time- 6:04

5 Push Press (60)

5 Dead Lift (135)

Think time was 6:04 - have to double check.

Post WOD:
Weighted Planks (15) 2 min hold w/ 1 in between

Pre-WOD: Thruster Max - 80#, failed at 85#

WOD: For Time
- 20 Calorie Row
- 30 Burpee
- 40 Ground to Overhead (95/45)
- 50 Toes to Bar - subbed 100 abmat situps
- 100 feet of Weighted Lunges(45) - used 10# due to shoulder
- 150 foot Run

Deads and Jumps
WOD:
21-15-9
- Dead Lift (125)
- Box Jumps (24") - subbed step-ups

Time: 07:37

50-40-30-20-10
Box Jumps (24")
5-4-3-2-1
100M laps

10 min AMRAP

30 Double Unders or 60 Singles

15 Power Snatches (44lbs)