Perform all of the following exercises in ANY order, with as much rest as needed to accomplish all within the time cap

A. 15 Heavy but Unbroken Back Squats & 400m Sprint (Record weight & time)
2:35 @165#
B. 500m Row & 400m Sprint (Record time)
4:30
C. AMRAP 3 of 20 D/U (30 S/U) & 10 HR Push-ups (Rounds + Reps)
4
D. 2 Rounds of Sumo Deadlifts @ 225, 155 & 200m Run (Record time)
3:42 @205#
E. 5 Sets of 3 Push Jerks (Record highest weight)
165#
F. AMRAP 4 of 3 Burpees & 1 Power Snatch (Rounds + Reps & weight used)
8 +3 @95#

Skill
OH Squat 7x2 75, 85, 95, 115, 125,135,145 (stood up twice couldn't lock left arm out)
ME
30/30/30 stay on same station x 4
Break for 1:30 between stations

Ring push ups/ plank hold
OH squats/ hold overhead 75
Kb cleans/ hold on rack 35
Deadlifts/ hold at the top 135

25 reps of 50lb goblet squats while partner holds and unweighted squat, switch

25 reps of a sumo deadlift high pull (50lbs) while partner holds a chin up with chin over the bar, switch

25 v-ups while partner holds plank, switch

25 reps of 75lb overhead presses while partner holds a 45lb plate overhead, switch

push a 185lb weight sled 50 meters while partner holds a 20lb medicine ball overhead in squat position, switch

that is one round, do as many rounds as possible in 20 minutes

For Time
10 C2B pullups
200 Meter Run
10 C2B pullups
15 Burpees
200 Meter Run
15 Burpees
20 KB Swing (53/35#)
200 Meter Run
20 KB Swing (53/35#)
25 Sit ups
200 Meter Run
25 Sit ups

Three rounds for time of:
15 Chest to bar pull-ups
20 Burpees
95 pound Sumo-deadlift high-pull, 15 reps

For the CTB Pull-Ups, I used a band for assistance. For the Burpees, I had to break these into smaller sets to get through them (I really need to work on these more often). The SDLHP's I did Rx'd.

Took me 17:30 to complete.

Build up shuttle sprints starting at 10 yards and increasing 10 yards on each shuttle until reaching 100 yards. Then begin to shuttle back down decreasing each shuttle by 10 yards. Perform 10 push ups after running 10 yards, and decrease the number of push ups performed by 1 each time you increase the running distance. And then decrease the number of push ups performed by 1 each time you decrease the running distance.

EX:
Run 10 yards, 10 push ups
Run back 10 yards, 10 push ups
Run 20 yards, 9 push ups
Run back 20 yards, 9 push ups
Run 30 yards, 8 push ups
Run back 30 yards, 8 push ups
etc...

5 R.F.T.

10 Power Cleans (Rx 135 lbs.)
15 Wall Balls (Rx 20 lbs.)

25 Walking Lunges
20 Pull Ups
50 Box Jumps
20 Double Unders
25 Ring Dips
20 Knees to Elbow
30 KB Swings
30 Sit Ups
20 Hang Squat Cleans (Rx 35 lbs. DB)
25 Back Extensions
30 Wall Balls (Rx 20 lbs)

Perform all exercises with 95 lbs. Barbell

40 Deadlift
40 Back Squat
40 Sumo Deadlift High Pull
40 Push Press
100 Double Unders

NOTE: rest 7 mins between each AMRAP

Metcon 1:

7 Min AMRAP: Burpees

Reps: 99

Metcon 2:

7 Min AMRAP: 7 Box Jumps (24), 7 Ring Dips, 7 V-ups

Reps: 138

Metcon 3:

7 Min AMRAP: Run for 7 mins for distance

Distance: .93 miles