5 rounds

400m run
30 Box Jumps 24 inch
30 Wall ball 10k

For time

50 KBS 53/35
50 alt lunges
50 push ups
50 Air squats
50 sit ups
50 wall Balls 20/14
50 T2B
50 KB sumo deadlift high pull 53/35
* 50 DU after each movement

Row 3000K
15 burpees every 3 minutes

Strength WOD:
1 Rep Max Front Squat - 205 pounds

Conditioning WOD:
5min AMRAP
5x Pullups
10x Pushups
15x Air Squats
Immediately followed by
5min AMRAP
5x Strict Pullups
10x Deficit Pushups
15x Goblet Squats

3 Rounds

800m run: Mod to 1000M row
10 Burpees
20 Hollow rocks
30 Slamballs 30/20
40 Mountain climbers(Ea. step = 1 rep)
50 Air squats

Time Cap was 40 mins. I continued and finished 30 secs over

"Jorge"
30 GHD Situps
15 Squat clean (155/125)
24 GHD Situps
12 Squat clean
18 GHD Situps
9 Squat clean
12 GHD Situps
6 Squat clean
6 GHD Situps
3 Squat clean

85#

75 snatches @ 55#
split into 25 power, 25 right split and 25 left split
worked on technique

500 Air Squats / 250 per person
400 Kb swings / 200 per person
300 20lbs Slamball / 150 per person
200 Push-ups / 100 per person
100 Cal air dyne / 50 per person

Partner with The Handyman...

Sprint Intervals:

60m (flying) - 8x60m - on track - all done between 7.2 and 7.7 - finished with hurdle jumps

20min E2MOM alt between:
5 x strict press
5 x thrusters

yht 25 of both