20min AMRAP
Wall crawl x4,
Box jump x12,
DUBs x30

15 minute AMRAP

1,2,3,4 .....n+1 of

burpees
back extensions
TTB

50 x Strict Pullups Rest 1:1

Dumbell Bench + Wide Grip Barbell Bench
- 10 x 28kg + 10 x 17.5kg
- 10 x 32kg + 10 x 17.5kg
- 10 x 36kg + 10 x 17.5kg
- 3 x 40kg + 10 x 17.5kg

Single Arm Cable Row
- 10 x 13.25kg (each arm) x 3

Standing Cable Fly
- 10 x 16.25kg (each arm) x 3

30 Clean and Jerks (65)

12min AMRAP
- 20 x 32kg KB Swings
- 10 x 32kg KB SDHP
- 5 x 24kg KB Snatch (each arm)
- 200m Run

3rounds + 20, 4

3 rounds Skillion Run
- 10 x Leg Raises
- Run 10m
- 10 x Situps
- Run 10m
-10 x Pushups
- Run rest of Skillion
- 5 x Burpees

Five rounds
30 <a href='/journal/movements/467'>Kettlebell swing</a> (2/1.5)   - MOD 1 pood
30 <a href='/journal/movements/1689'>Burpees</a>
30 Ab Mats

Overhead Squat 1 RM

AMRAP 7mins

1 Deadlift @80
1 Boxjump @24"
2 Deadlift @80
2 Boxjump @24"
3 Deadlift
3 Boxjump
4..... Etc

9 rounds 2 Deadlifts

Pre-WOD: 5X3 Push Press - 3RM was 195. At least I stopped there. MAYbe could have gone 205 but it woulda been ugly.

For Time:
-200 Meter Run
10-8-6-4-2 Push Press @ 115
(run before each set)

Post WOD:
-30 T2B
-10 Muscle ups or (20 Strict Pull Ups & 20 strict Ring Dips)

[did 6 MU's - sets of 2, then 8 strict pullups and 8 ring dips]

8 Min AMRAP

5 Thrusters #75
5 SDHP #75
5 HSPU

5 rounds + 5 reps