Five rounds for time of:
35 pound Dumbbells split clean, 15 reps
21 Pull-ups

For time
15 push ups
1 situp
14
2
13
3
.
.
.
1 push up
15 sit ups

10 Burpees
20 x 100kg Deadlift
1 Max Effort Skillion run
10 Push Ups at top
Recover on walk back down skillion
20 x 60kg Front Squat
1 Max Effort Skillion run
10 Sit Ups at top
Recover on walk back down skillion
20 x 40kg SDHP
1 Max Effort Skillion run
10 Push Ups at top
Recover on walk back down skillion
20 x 32kg Kettlebell Swing
1 Max Effort Skillion run
10 Sit Ups at top
Recover on walk back down skillion
20 x 50kg Ground to Overhead
1 Max Effort Skillion run
10 Push Ups at top
Recover on walk back down skillion
10 Burpees

150 wall balls @14#

1 mile TT - 5:48
5min rest
800m - 2:47
5min rest
400m
untimed

WOD: Sprint Intervals 4 Rounds

1 Round = Run 2 100m a 85% to 90% then run 1 55m at close to 100%. 1 min rest between reps.

Ran all 100s between 14 and 15 seconds. Ran the 55m between 7.4 and 7.7 seconds

55m - 8.03, 7.94, 7.84, 7.53, 7.43, 7.47 (r1), 7.56 (r2), 7.72 (r3), 7.59 (r4)

4 rounds for consistency:
800 m run or 50/40 cal row or ski
40 air squats
30 double unders
20 push ups
10 pull ups

3 min rest between rounds.

Deadlift 2x (160kg) / 2x (160kg) / 2x (160kg) / 2x (160kg) / 2x (165kg) / 2x (165kg)

4 x 1/4 mile sprint (treadmill @ 10mph)
pushups:
14,13,15,14,14,12,10

5x 125
5x 145
5x+ 165 20 reps