Pre-WOD: 5X3 Push Press (#120)

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

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

Deadlift:
230(5)
205(5)

Press:
105(5)
95(5)

Buy in:
20 KB SDHP, 1 pood

3 rounds for time:
12 burpees jump over bar
15 front squats 95#
21 kb swings, 1 pood

Cash out:
20 KB SDHP

*Max time given = 12 minutes

Dead Lifts:
1 Rep (Max Weight) 275lbs
10 Reps (75% Max Weight) 205lbs
1 Rep (Max Weight)
15 Reps (65% Max Weight) 185lbs
1 Rep (Max Weight)
20 Reps (55% Max Weight) 155lbs

3 X 400 Meter Sprints
w/2 Minute Rest between Runs

For time, 3 rounds of:
* 10 pull-ups
* 20 push-ups
* 30 sit-ups
* 40 squats

For Time:

• 100 Pull Up
• 100 Push Up (Hand Release)
• 100 Sit Up (away from wall)
• 100 Air Squat

Squat
2-2-2-2-2-2-2-2-2-2-2-2 (60% 1RM on the Minute)
165#

5 Deadlifts (275/185) --- 225#
50 Double Unders --- 60 Single Unders
5 Deadlifts
10 Burpees
5 Deadlifts
Run 1 Lap

For Time:

• 100 Pull Up
• 100 Push Up (Hand Release)
• 100 Sit Up (away from wall)
• 100 Air Squat

This is the retest from 4 weeks ago.

5K Row for time!

For Time: 21-15-9

-Power Clean(135/95)
-Ring Dip