Hill Sprints:

1x800m - 2:55 - warm-up
60m x 8 - 9.32, 9.13, 8.72, 8.91, 8.66, 8.59, 8.62, 8.82

Skill
3x10 Weighted Deficit Pushups on Dumbbells 10kg (60s rest)
3x5 Wall Climbs + 10 Unbroken T2B (60s rest)

WOD
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hand-Release Pushups
Situps
Squats

All reps were done unbroken.

4 rds

10 wall balls 14#
20 step ups
30 KBS 1p

13:20

Supposed to do 10 rounds for time
10x Pull-ups (red band)
10x Squat
10x Spiderman push-up
10x Sit-up
10x Burpees

8 rounds then my shoulder said stop
18:26 after 5
28:53 after 7

Overhead Squat
5x5
65-75-85-95-95

7 x ME
1a) Pullups (7-7-7-5-6)
2b) Dips (6-3-3-3-3)
2 Min Rest

For Time:

20 front squat @205
30 box jumps 30" box
40 Kettlebell swings 1.5 POOD
50 wallball 20# ball

Subbed 185 front squat and 50# dumbbell

For time
3 rounds:
30 pull-ups
30 deadlift 155#
30 box jumps 24"

Subbed 135# deadlift

Box jumps killed me, could hardly breathe and broke them into singles and sets of five singles

For time:
205 pound Front squat, 20 reps - 70 kg
30 Box jump, 30 inch box - 60 cm
40 Kettlebell swings, 1.5 pood - 20 kg
50 Wall ball shots, 20 pound ball - 11 kg

Warm up :
Pull ups 7
Strict 7
Pushup: 10x2
Situp: 15x2
OHS: 10x2

Strength:

Deadlift - 6x315, 6x405, 6x425, 6x455

Metcon:

3 Rnds - 10 DL (275lbs), 10 HSPUs, 1 Rope climb (15")...Cash out: 1000m row

Time - 11:50

5 miles @ 36:55 / Treadmill

4x400 @ 6:00 1 min rest