Metcon 1: 5 Rnds for max distance: row 30 seconds and rest 30 seconds

Distance: 926 meters

Metcon 2: Cindy (modified) - 10 Rnds for time: 5 pullups, 10 pushups (regular), 15 squats

Time: 10:52

There is no description for this WOD as it is stat.

5 Rounds For Time (20 minute cap)

-20 Pull up's
-30 KB Swings (53/35)
-40 Double unders (80)

5 overhead squats 95#
10 ring push-ups or Games push-ups

do this every minute on the minute for 10 minutes

Mobility

7x2 Deadlift
-Begin with 80% of 1RM and work up to a 2RM. ( 220#)

Five Rounds of:
10 Pull Ups (RX)
20 Kettlebell Swings (53)
30 Double Unders (3:1 for singles)

21-15-9 reps of:
Thrusters (95)
Pull Ups

21-15-9

Thrusters 95/65
Pull ups

Three rounds, 10xpull ups, 10x 135# clean and jerk, 10x20" box jumps

Bear Complex:
- 20kg x 1 round

Thruster (starting from ground each rep):
- 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 1, 80kg x 1, 60kg x 2

Squat Snatch:
- 30kg x 10, 30kg x 5

OH Squat:
- 30kg x 11 x 3

Back Squat + OH Squat Pyramid (can't drop bar until finished the pyramid):
1,2,3,4,5