5x5 (across)
Rest 3-4min

AMPRAP
5 pull-up
10 push-ups
15 squats

Partner WOD w/ Rick. You perform 1 whole round, I perform 1 whole round.
7 Rounds (each person will do 7)
- 7 Tire Flips
- 7 Tire On Top Jumps
- 7 Tire Sit Ups
- 7 Tire In/Out Jumps

15 min amrap

5 mu
5+5 barbell row
1min easy rowing

Speedzone
1000m row
as fast as possible

Rest: 5 min

Long row:
30 min row @24sr

AFAP

100 DU
75 American Swings @24/16
50 Thrusters @barbell
25 pull-ups

4 rounds, start every 4 minutes

10 Push Press @ 1RM Shoulder Press
1 Corridor Sprint
10 Box Jumps

50 Sit Ups, 50 Squats to Step, Run 100 yards, 25 dips, run 100 yards, 25 dips.
Then 40/40/20/20, 30/30/15/15, 20/20/10/10 and 10/10/5/5.

Deadlift 5rm, no belt
+
2 rounds:
Bulgarian split squat x8/8
Shoulder press x8
Double KB front rack Wall sit 30sec
Hollow hold 30sec
Sorenson hold 30sec

Emom 20:

Odd: row
Even: 8-15 ring push-up

Rest 5

Emom 20:

Odd: ski
Even: 10-15 pull-up