8 Rounds

10 KB Swing #80
100M Sprint
10 Hand release pushups

W/#20 weight vest

For Time;

10 Handstand push ups

15 KB Walking lunges 8R/7L arm

20 KBS 1.5/1p

25 Deadlifts 185/135

100 Double unders

100 Double unders

25 Deadlifts

20 KBS 1.5/1p

15 KB Walking lunges 8L/7R

10 Handstand push ups

This is what happens when your brain breaks and you have to resort to 1 at a time DUs at about the 75 DU mark. Fuck me.

1RM for each:
Strict Press
Back Squat
Deadlift

Combined weight of all lifts is score.

Press: 165
Squat: 345
DL: 440

Total: 950

AMRAP 15 min:
- 10 Diamond push ups.
- 20 Overhead squats (20/10 kgs bumper).
- 30 Farmer walk (48/32 kgs).

Back Squat Challenge-Lift 5

Then:

50 Double Unders “Buy In”

10.9.8.7.6.5.4.3.2.1

Burpee Box Jump 24/20

Burpee Pull-up

110 Burpees, 55 Pull-ups, 55 Box jumps and 100 DU's.......WTF. Not as easy as it looked on the Web.

50 Double Unders “Cash Out”

3 Rounds

2 Rope Climb 15'
10 Snatch #135/95

Warmup
Hip/Shoulder Mobility

Strength
5X3 Thrusters - weight same across sets
165

WOD
Air Force
EMOM 4 Burpees
20 Thrusters
20 SDHP
20 Push Press
20 Overhead Squats

Warmup
Stationary Bike 3 mins.
Air Squats
10 reps of 45lb squats

WOD
warmup sets - 95x8, 135x8
Working Sets
165 x 8
185 x 6
215 x 4
250 x 4

195 - 5
225 - 5
255 - 11

Accessory = 4 X 10 Squat Good Mornings (155)

*Legs a little stiff from the CFNA competition and somewhat tired. But the crew got me motivated for the last set.

Press 1 RM