5 rounds of "Suicides" (20 second all out sprints)

5x Barbell Complex consisting off

Deadlift
Hang Clean
Front Squat
Push Press

135-135-155-155 (set the bar down)-135

5 Rounds of:
12 KB swing at 53#
12 butterfly situps

04:11

WOD ---

"Lynn"
5 Rds of
Body Weight Bench Press (Max Reps)
Max Reps Pull ups

Ryan S. --- 165#
Bench Press 21-18-11-10-9
Pull ups 18-15-10-7-7

Denzil --- 185#
Bench Press 14-11-7-7-7
Pull ups 6-5-2-2-3

Ryan L. --- 165#
Bench Press 5-6-6-5-6
Pull ups 20-20-20-15-17

Aaron --- 195#
Bench Press 7-7-7-5-4
Pull ups 18-20-15-21-20

Josh --- 105#
Bench Press 4-4-5-7-4
Pull ups 10-11-12-9-8

THEN

5 Rds for Time
400 m Run
25 Hand Release Push ups

Ryan S. --- 14:36
Denzil --- 14:36
Ryan L. --- 14:57
Aaron --- 15:27
Josh --- 19:04

Warmup/Skill Development - KB Snatch
:15w/:15r interval of KB Snatch w/s for 5 minutes
*beginners will be pulled off to be taught the snatch

5 rounds for time (16 min cap) changed to 12 minute cap
•15 deadlifts (135lbs / 95lbs)
•12 hang power cleans (135lbs / 95lbs)
•9 front squats (135lbs / 95lbs)
•6 jerks (135lbs / 95lbs)
3 rounds + 23 reps (15 DLs and 9 HPC)

• If you do not complete 5 rounds, your score will be total number of reps completed

C2B, Air bike, Ski erg, Rower

100-80-60-40-20cal (Total calories 1200cal)

Target time <1h 45min

3x2 + heavy singles

5 rounds of "Suicides" (20 second all out sprints)

5x Barbell Complex consisting off

Deadlift
Hang Clean
Front Squat
Push Press

95#-115#-115#-115#-115# (broken sets)

5 Rounds of:
12 KB swing at 50#
12 butterfly situps

04:11

2 rounds

max rep bench press at body weight

result:

155#
16 first round
17 second round

Three round for time of:

50 Front squats (45/33)
20 Sit-ups
20 Dips

33# front squats, GHD sit-ups, ring dips with 1/2 blue band

5x5 back squat 80% 1RM

3 rounds of:
-5 front squat(95lbs)
-10 lunges (5 each leg)(bar in front squat)(95lbs)
-15 bar facing burpees

1 x 5 deadlift - 260 lbs

then..

21-15-9
Deadlifts @ 70% - 185 lbs
Bar facing burpees