For Time:

100 Pull Up
100 Push Up (Hand Release)
100 Sit Up (no wall)
100 Air Squat

Deadlift
3-3-3-3-3 275

WOD (approximately 20 min):
Pick a partner and complete the following reps per group (one person works at a time, but runs are together)

3 rounds:
-30 Toes to Bar
-30 Thrusters (95/65)
-30 push ups
-Gate sprint

Partner: Ninjy

Front squat ascension ladder
65
85
105
125
135 PR!

10 9 8 7 6 5 4 3 2 1
Deadlift 155lbs
Box jumps 24"

400 m run warmup
Practice squats w/PVC pipe

For time:
500 m row
40 air squats
30 sit ups
20 push ups
10 burpees

Pre-WOD:
Find 1 RM on back squat - 215# PR by 25#!!!!
Find 1 RM on shoulder press - 110#

WOD
15-12-9
DB squats/ thrusters (45/25#)
Walking lunges

PostWOD
4 x 100m sprints

31 minute AMRAP

400 m weighted run (#45)

8 thrusters (#115)
6 rope climbs
11 box jumps

10 min AirDyne - 30s on/ 30s off - kept "level" between 9 & 11. 159cals

TGU @53# x 10

Halo # 35 x 10

5 rounds
500 m row
1 min rest
During the rest, do 15 pushups.

Use the preprogrammed 500m/1min rest from the rower. Log time of the row (not the rest) from the rower PM3. Reps = No. Of pushups

5 RFT:

25 Push Press (75 lbs)
50 Double Unders

20 Dumbbell snatch (heavy)