4 rounds
100 battling rope, 2 ct.
30 wall ball, 20#
1000m row

Round 1 - 30 WB, 2:00 row split
Round 2 - 17/13 WB, 2:07 row split
Round 3 - 18/12 WB, 2:09 row split
Round 4 - 20/10 WB, 2:02 row split

21-15-9
Handstand pushups
ring dips
pushups
15 minute time cap

Did box, blue, box

Run 400m, 50 pushups
Run 400m, 25 push press 45k

Push press
10 x 52.5k
8 x 62.5k
6 x 65k
4 x 70k

4 x
10 Push press 50k
10 Bent over row 50k bar bell
Carry 65k 50m

20 Minute AMRAP:
:30 sec Static Pull Up Hold
:30 sec Hand Stand Hold
:30 sec Squat Hold
:30 sec Hold the World or L-Sit

Post:
5 X 5 Push Jerk
3 X 1 Weighted Plank

A) Muscle up practice

B) Front Squats 5-5-5 (+2-5#)
205#

C) 3 rounds :45 :15
DB Jerk
Strict CTB pull ups
GHD back ext.
250m row
60s rest

6 Rounds, each for time
200m Run
15 Unbroken Wallball
15 Unbroken Kettlebell Swings
Rest 2 minutes

3 leuka
5 burpee
10 kyykky
15 PL (15kg)

AMRAP 20 min

Pre-Wod:
-5 X 2 Overhead Squat from the ground

WOD - 10 Rounds For Time (20 minute cap)
-7 Hang Power Snatch (#95/65)
-7 Behind the Neck Jerks
-7 Overhead Squats

Post: Skill of the Week
Post WOD everyday this week: Complete 100 Double Unders or a max set of +100

A) 5 min max reps battle ropes, 2 ct
475

B) 1RM C&J, 15 min
215#

C) row max cal in 2:30
66
(1 cal/stroke 1st 40 cal - about 1:20)

10-9-8-7-6-5-4-3-2-1
Push ups
Sit ups

Nice and slow