20 box jumps 24"
20 sit ups
20 wall balls

rest 1 min. repeat for 5 rounds

1:35, 4:12, 6:52, 9:37, 12:12

10 handstand push ups
15 DL @ 250lb.
25 box jump @ 30"
50 pull ups
100 wall ball
200 double unders
400 yd. run w/ 45lb. plate

25:20

WOD: Veteran

Rounds: 5

Front Squat 5 x 232lbs
Dead Lift 5 x 315lbs

Time: 10:55

Stength Work:

Front Squats: 1x5x135 (clean to poistion), 1x5x185 (clean to position), 1x5x222 (clean to position), 1x4x232 (clean to position), 1x4x242 (clean to position), 1x4x252, 1x3x275, 1x2x285

15 min AMRAP:
- 9 deadlift (155#)
- 12 push up (hand release)
- 15 box jump (24")

Helen

15 Minute AMRAP

10 Bench Press 1xBW
10 Ring Dips
200M Run

Front Squats
5-5-5-5-3-3-1-1
Lbs progression: 70, 90, 110, 120, 140, 140, 150, 160 (PR)

20 Min. AMRAP
5 Handstand Pushups
10 Pistols
15 Pullups (thick green band)

7 Rounds + 3 HSP

10 Minute AMRAP

10 Pullups
20 Box Jumps
30 Sit Ups

219 total reps

mailbox run, cleans, sprints

4 rounds for time

1st round 13 reps each
Rounds 2-4 11 reps each

R= Russian Twist
E=SlammEr Balls
N=AlterNating hand lifts from handstand (of course- Fav-orrrr-ite) position
E-Hand RElease Push up
E-Med Ball BurpEes

Performed with #19 body armor