50 Pull-ups
50 Push-ups
50 Sit-ups
50 Air Squats

10:37

5-5-5-5-5
Bear complex

Then

3 rounds (2min on, 1 off) of:

3 strict press 135#
10 deadlifts 135#

Metcon:
3 Rounds for time:
15x Kettelbell sumo deadlift high pull 1.5/1
15x Kettlebell swing 1.5/1

Snatch 1-1-1-1-1-1-1 reps
65, 95, 95, 95, 95, 95, 95

Metcon:

21-15-9
Snatch 75/45
Double unders

I did this workout twice in a row, with about 5 min in between (once with Ron (2:56), once with Matt (3:18))

Take 10:00 to establish a 1RM Shoulder Press (I got 85#)

Rest 3:00

AMRAP 12:00
10x kettlebell swings 1.5/1
10x box jumps 24″/20″
10x pull ups

Rest 1:00

Max double unders in 2:00 (83) shoulders were SMOKED

I did the men's Rx for this workout!!!!!!!

Take 10:00 to establish a 1RM Shoulder Press (I got 85#)

Rest 3:00

AMRAP 12:00
10x kettlebell swings 1.5/1
10x box jumps 24″/20″
10x pull ups

Rest 1:00

Max double unders in 2:00 (83) shoulders were SMOKED

I did the men's Rx for this workout!!!!!!!

Use 15:00 to establish a 1 rep max of Overhead Squat (155# ...first time ever maxing this lift!)

Then rest 2:00

3 rounds for time:
10x OHS 95/65
50x Double Unders

Metcon:

For time

Run 400m
5 rounds of the couplet
10x wall ball 20/16 (I USED 20# medball... men's Rx)
10x hand release push ups
Once your done with the 5 round couplet
Run 400m

This workout felt great!!!

1200m run
TTB: 11:49