Strength/Skill
2 x 3min Airdyne
Front Squat 3x3x3x3x3

WOD
12 Min AMRAP

10 Front Squat (115/80-83 RX) 75
10 Push Ups
20 Sit Ups

Buy In:
½ Mile Run on Treadmill - 6:55

WOD A
On the Treadmill:

Sprint .10
Walk .10
for 1 Mile - 12:51

WOD B
On the Treadmill
Run 1 Miles - 10:40

Cash Out:
Handstand Holds - 25 sec x 4
10 burpees
25 Jumping Jacks

AMRAP, 14 minutes max

Build up starting from 1 of each, until all 3 can not be done unbroken

Toes-to-Bar
Burpees
KB Swings 70lb

Back squat 3 x 5 reps
225-225-225

Bench press 3 x 5 reps
185-195-195

Deadlift 1 x 7 reps
275

Assisted Pull-ups (40 pound)
8-8

20 minutes AMRAP

5 Overhead squats (85 lbs)
10 push press (85 lbs)
15 box jump (20 inches)

Got through 9 complete rounds, plus the OH squats on round 10

Skill
4x5 Strict Weighted Handstand Pushups (90s rest)

Endurance
4X400m Run – rest 1:3, 1:2, 1:1, all repeats should be at 100% effort.
(1:11 - 1:36 - 1:36 - 1:33)

Overhead Squat 1 RM

Skill
4x5 Strict Weighted Handstand Pushups (90s rest)

Endurance
4X400m Run – rest 1:3, 1:2, 1:1, all repeats should be at 100% effort.
(1:11 - 1:36 - 1:36 - 1:33)
Just Horrible!

10 Min EMOM

3 Bar Dips (#45)
10 Situps

10 deadlifts
10 dips (red band)

15 min AMRAP

10 rounds + 10dl + 5 dips