25 pull ups
50 deadlifts
50 pushups
50 box jumps
50 floor wipers
50 kb cleans
25 pullups

200 Meter Run with 25# overhead
20 T2B
30 Push ups
50 Squats
30 Burpees
20 Sit ups
200 Meter Run with 25# overhead
15:06

Strength 1.2 Week 7:
5 Press @ 75%
3 Press @ 85%
1+ Press @ 95% -> 105#x5

Conditioning – AMRAP in 12 Minutes:
5 Push Press (155/105)
10 Push-Ups
20 Double Unders

Finisher – AMRAP in 2 Minutes:
Kettlebell Swings (American, 77/44) -> 29

a) BP wk1: 11, 12×115#
b) WOD
8 min AMRAP:
400 m run buy in
8 pull ups, 8 squats, 8 BOB: 4+4 BOB
c) 3x30s handstand hold, sideways walking against the wall
d) airdyne: 10minx 20sec on/40sec slow= 125kcal

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

I did as many kips as I could unassisted, then used blue band, then green band. It took me 25min 17sec

Row
30lb hang clean
30lb DB press (20s after 3)
Squat

Strength

1 x 5 Max Squat
1 x 5 Max Bench
1 x 3 Max Deadlift

Conditioning

1 Hill Run

• Then -

5 Rounds for Time:

10 Deadlifts
10 Weighted Sit ups
10 Diamond Push Ups
10 Air Squats

90 Deadlifts (225)
400m Run
180 DU
400m Run
90 Push Jerks (135)
400m Run

Did 205/125 and more reps than teammate by a few

200 Meter Run with KB
20 Alternating Walking Lunge with KB
20 KB Swing
20 Alternating Push Press with KB
20 Goblet Squat with KB
20 Alternating Snatches with KB
20 Each Side with KB
200 Meter Run with KB

26# KB / 16" Box

10-9-8-7-6-5-4-3-2-1

Deadlift 102kg
Bench Press 70kg
Power Clean 52kg