21-18-15-12-9-6-3 of:

Box Jump 20"
KB Swing 60#

Warmup
Cycle on bike 2 mins.
Air Squats

Strength
Front Squats
1x5 - 125
1x5 - 145
1x3 - 155
1x1 - 185
1x1 - 205

WOD
5 Min AMRAP Double Unders - 115 *not the best showing & still working technique.
400m run with 50lb sandbag
4 Min AMRAP KB Swings 1.5 pood - 70 Swings
Bulgarian Bag Complex - 10 squats/10 cleans/10 squats
3 Min AMRAP Weighted Strict Pullups - 21 with 15lb vest.

Ring dips
5-5-5-5-5

Team WOD 5 Rounds for time
12 overhead squat @ 45#
24 ABMAT sit ups
12 KB swings 35#

Could not move to the next movement until all 3 people were done with the movement they were doing.

Myself, Abbey, and Brett finished in 11:01

50 DUBS
10 Pullups
5 Ring Dips

Man I felt sluggish today ripped through the first 2 rounds then my energy just left. Maybe due to lack of sleep.

3 Push Press on the minute for 9 minutes @ 65% of your 1 RM from last week
Then:
12 min AMRAP
4 HSPU
8 Box Jump 24′/20″
12 KBS 24kg/16kg

7 rounds 4 hspu

PP 65% weight was 75#

40 OHS W/ Med Ball

40 Wall Ball

40 DU

40 Burpees

40 Pushups

40 Pullups

40 OHS W/ Med Ball

40 Wall Ball

40 DU

40 Burpees

40 Pushups

40 Pullups

ALL BUT 5 PU!

40 OHS W/ Med Ball

40 Wall Ball

40 DU

40 Burpees

40 Pushups

40 Pullups

ALL BUT 10 PU!

30k Imported.

WOD:
10 C2B+T2B “Buy-in” (sub 40 GHD situps)
Double Unders 10-20-30-40-50
Wallball 50-40-30-20-10 20/14lb
10 C2b+T2B “Cash-out” (sub GHD situps)