Resistance Training
12x 2 30% of 1RM (65 LBs)
Black and Red Bands Double Knots
Wide Grip

Extras
5x 5 Weighted Push Ups (45 LBs)
3x 10 Seated Good Mornings (45 LBs)
40 Wall Ball Sit Ups (20 LBs)
5x 5 Tricep Extension (26 LBs)
3x 10 Bandbell Bar Shoulder Press Front/Back (45 LBs)

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

5-5-3-3-1-1 Push Jerk
45-45-65-65-75-75-80 missed 85#

Rest 5 minutes

Start Time
Buy In- 100 Double unders

30-20-10

Wallballs 20/14

Slamballs 20

Abmats

Cash Out- 800m Run
End Time

Tangled in DU's several times after 50 straight. :( Also, Amelia had me switch to a 10# ball & throw to 10ft. different movement altogether!

20 min AMRAP

3 wall walks

6 walking lunges(R then L = 1rep)

12 KBS 1.5/1p

200m run
I did 5 rounds and 100m run (almost 6 rounds)
BUT-the wall walks were terrible. B/t my lack of balance & the uneven rubber/carpet, i just could not get my belly to the wall more than 3 times.

For Time:

Row 500m

5 rounds of:

1:30 to complete-

6/5 Muscle-Ups (men 6 – ladies 5)
ME Power Clean & Push Jerks 185/120# with the remainder of the 1:30

1:30 rest

1. Osa AFAP -500m juoksu -1km soutu -1km hiihto -50DU

3 minuutin tauko

1. Osa AFAP 15-11-7 -yhden käden tempaus (45lb) -boxin ylitys burbee -T2B

Run 1 mile
10 rounds of Cindy (5 pull-ups, 10 push-ups, 15 air-squats)

Snatch
2-2-2-2-2
75-95-105-105-105

5 Rounds
12 Deadlifts (135/95)
12 Push-ups
12 Sit-ups

06:43

WOD: Hero DT

Rounds: 5

DL - 5 reps x 155lbs
HC - 5 reps x 155lbs
Push Press - 5 reps x 155lbs

Time: 5:08

Jup Rope: Max single unders in 1 minute: 192 reps