3 Rounds
6 Deadlifts
6 Highpulls
6 Front Squats
6 Push Press
6 Back Squat

Load bar with one weight that you can complete all the exercises with... Flow from deadlifts to highpulls to front squat etc.... You don't want to set the bar down and adjust weight for each exercise. One weight- flow- speed- intensity!

Find 1RM Deadlift 345#

3 min run 400m, as many MUs in time remaining
3 min rest
3 min run 400m, as many C2B pullups in time remaining
3 min rest
3 min run 400m, as many ring dips in time remaining

6 MUs
16 C2Bs
25 ring dips

Find 1RM Deadlift 405#

3 min run 400m, as many MUs in time remaining
3 min rest
3 min run 400m, as many C2B pullups in time remaining
3 min rest
3 min run 400m, as many ring dips in time remaining

5 MUs
21 C2Bs
28 ring dips

1000 meter row
then
6 rounds for time of:
6 Box Jump (30 in.) 20"
6 Burpee Pull-ups using 12" box

skill work- TGU's

100 sit ups 20# kb
75 jumping pull ups
50 lateral burpees
25 push press 80#

Kelly

Result: 28:42

Strength:
As many strict ring pull ups as possible in 4min
(33)

For time:
3 rounds
10 weighted lunges @ 88#
15 box jumps
10 Toes to Bar
Rest 60 seconds
Repeat 2 rounds
Rest 60 seconds
Repeat 1 round

WOD
Dirty Thirty - 30 reps of each for time

KB Swings
Lunges
sit up
Push Press
Back Extensions
Wall Balls
Burpees
spinning

A: 6X2 Back Squat

B: 3 Rounds for time of"
200m Sprint
8 HSPU
20 sit ups
Rest 2 min b/t rounds

3 Rounds
25 Pull ups
25 Push Press #75/55
25 Burpees
1 min rest