1 x 5 deadlift - 265 lbs

then…

7 deadlifts @ 57%
7 L pull-ups

AMRAP 8

50 squats
40 kettlebell swings (1.5/1.0)
30 walking lunges (35/25)
20 push-ups
10 box jumps (24/20)

3 rounds

3 x 10 hollow rocks

then…

45 double-unders
30 sit-ups
15 wall balls (20/15)

AMRAP 14

After a good warm-up,

400m run, two attempts.

5k run - 23:40 (not even close to my best)

Thrusters #95/65

1 the first minute

2 the second minute...

until you can't complete them in the minute

Warmup/skill - double unders

5 rounds
15 American Swings (53/35)
12 Toes2Bar
9 Hang Cleans (135/95)
6 Push Press (135/95)
Stoplight Run

Cool down - couch stretch 2 minutes each side

21-15-9 reps for time of:
115 pound Power clean
115 pound Thruster

scaled to 95lbs by brand x

For time
30x Push-ups
Run 300m
30x Squats
Run 200m
30x Burpees
Run 100m
30x Sit-ups
Run 50m
30x Jumping jacks
PR- 10:48

MMA Push Up – Big 10 Workout
For rounds:

Push up knee to elbow L
Push up knee to elbow R

Push up knee to side L
Push up knee to side R

Push back push up L & R

Push up Lateral L & R

Knee to elbow Twist L & R

For rounds:

Push up knee to elbow L
Push up knee to elbow R

Push up knee to side L
Push up knee to side R

Push back push up L & R

Push up Lateral L & R

Knee to elbow Twist L & R

Drop 10
For time:
50 squats, 40 lunges, 30 situps, 20 pushups, 10 burpees
40 squats, 30 lunges, 20 situps, 10 pushups
30 squats, 20 lunges, 10 situps
20 squats, 10 lunges
10 squats