10 min AMRAP:

15 wall ball (20#, 10')
10 box jumps (24")
5 Push presses (165lb)

5 rounds + 17 reps

4 rounds of 20 burpees
1 minute rest between rounds

Time = moving time = total time - 3 minutes

For Time:

Run 400 meters (0.25 miles)
-50 Pull Ups
-50 Push Ups
Run 400 meters (0.25 miles)
-50 Sit Ups
-50 Squats
Run 400 meters (0.25 miles)

Wear 20# vest for all exercises except runs.

Wore SCBA (roughly 20#) for all events but runs, flipped it on chest for sit ups. Wore mask for first half of WOD, couldn't breathe so I had to take it off for the latter portion. INSANE improvement though. 20 minutes later and I'm still dizzy!

12min AMRAP

5 back thrusters
10 over the box jumps
10 ball slams

For time:
50 Medicine ball cleans, 20/14
15 foot Rope climb, 5 ascents
100m sprint
40 Medicine ball cleans, 2014
15 foot Rope climb, 4 ascents
100m sprint
30 Medicine ball cleans, 20/14
15 foot Rope climb, 3 ascents
100m sprint
20 Medicine ball cleans, 20/14
15 foot Rope climb, 2 ascents
100m sprint
10 Medicine ball cleans, 20/14
15 foot Rope climb, 1 ascent
100m sprint

5 rds for time of:
10 Squat Clean and Jerks 115/65
15 Box jumps 24"/15"

CF warm up

5x5 deadlift @ 225 to work on form when the weight gets heavier

You will complete 10 Rounds. Start a running clock.
You have one minute to complete 100m row <-- rower didn't show distance, subbed 30 DU
and then max KB Swings (52/35) with the time remaining.
Rest 1 minute between efforts.

• 50 situps
• 50 dips
• 21/15/9: DL(155)/OHS(45)/Flat Bench(75)
• 50 standing situps
• Delts @10 x 5 x 2

1. Power Clean
   1RM - 245

2. Macho Man
   OTM for as long as possible: 6.5 ROUNDS
   3 Power Cleans + 3 Front Squats + 3 Jerks
   Ninjas: 165/115
   Beasts: 185/135
   Don't be a meat-head. Lighter is harder than big weights in this wod. Pick a weight that you can get 6-9 rounds of. If you don't finish 5 rounds, you need to reduce the weight and go again.

3. Goat Training - PUSH PRESS & L-SIT
   Pick TWO of the following, based on greatest weakness...
   A. Overhead Strength Endurance
   5 RFT: 15 unbroken Push Press, 105/75

B. Overhead Squats
5 x 10 reps, moderate - not for time.

C. Ring Dips
60 reps for time

D. Rope Climbs
10 x 15' Rope Climbs for time

E. L-Sits
10 RFT: 10 seconds of L-sit hold

F: Toes To Bar
10 RFT: x 6 unbroken reps

Stamina: 30 Burpees For Time

MetCon:
20:00 of
Even Minutes: 7 Tall box Jumps
Odd Minutes: 15 Kb Swings (26#)