4 RFT
400m run
5 wall walks
50 DU

@ 15:11

For Time: 30 slam balls 5 box jumps 25 slam balls 10 box jumps 20 slam balls 15 box jumps 15 slam balls 20 box jumps 10 slam balls 25 box jumps 5 slam balls 30 box jumps
Scaled for neck:
70# sand bag ground to shoulder
30" box jumps
20:30

Bench
5-5-3
95, 135, 155
5-5-5
170, 195, 220

12min AMRAP
6 Front lunges 95#
9 box jump 30"
12 wall ball 20#

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pound

Scaled everything to 75 lbs, subbed 75 lb good mornings for back extensions.

30 Thursters (52, 34kg)
30 Pull-ups
30 Power Cleans (52, 34kg)
30 Burpees
30 Jerks (52, 34kg)
30 Box Jumps (60,50cm)

50 Pushups
75 Situps
50 Squats
75 Jump rope

Wendler Strength:

Back Squats - 3x275, 3x290, 3x305
Front Squats - 3x240, 3x255, did not do set of 270 (legs just didn't feel good)

65m sprints - 8x65m - standing start on track - all between 8.5 and 8.8

http://www.endomondo.com/workouts/265341468/2853730

A. Warm up

B. Strength

12 m EMOM Clean- starting at 60% 1rm clean (or Clean and Jerk) and increasing each set

C. WOD:

For reps:

Run 200 m

Max effort pullups

Run 300 meters

Max effort Wall Balls (14/20)

Run 400 m

Max effort TTB