5 Rounds Not For Time:
Max Reps:
Bench Press (Body Weight)
Pull Ups

Post WOD:
2 X 400 Meter Relay Run (1:1)

AHAP (As Heavy As Possible)
Deadlift
5-5-5-5-5 (90 kg)

AFAP
5 rounds for time of:
5 Deadlifts
10 Burpees

SKills: Overhead Squat

AMRAP in 10 min of:

• 10 wallball (9/6 kg)
• 10 pullups

6 or 7 rounds + 18

AMRAP in 10 min of:

• 12 GHD situps
• 5 burpee box jump overs (60/45cm) 6 or 7 rounds + 11

5 RFT (25 Minute Cap):
-400 Meter Run
--15 Burpees
--30 Air Squats

Heavy
Front Squats
3-3-3-3-3

+
AMRAP 7′
7 Front Squats
7 Pull Ups

Result: 6 rounds @ 20kg

1A: 20 min amrap of “Helen”
400m
21 AKBS@24/16
12 pull ups

2 min rest and rotation

1B: 20 min amrap of “Kelly”
400m run
30 BJ@24/20”
30 wall ball

Run 1 mile

5 rounds of
20 push-ups
20 pull-ups

Run 2 miles

5 Rounds of 12-9-6 of:
Deadlift - 155
Hang Clean - 155
Push Press - 155

100 walking lunges
5 x 30 sec hollow body
2 x 10 push ups

2 mile run

10 rounds
5 pullups
10 pushups
15 Squats

1 mile run