CF warm up

5x5 deadlift @ 225 to work on form when the weight gets heavier

You will complete 10 Rounds. Start a running clock.
You have one minute to complete 100m row <-- rower didn't show distance, subbed 30 DU
and then max KB Swings (52/35) with the time remaining.
Rest 1 minute between efforts.

5 rds for time of:
10 Squat Clean and Jerks 115/65
15 Box jumps 24"/15"

For time:
50 Medicine ball cleans, 20/14
15 foot Rope climb, 5 ascents
100m sprint
40 Medicine ball cleans, 2014
15 foot Rope climb, 4 ascents
100m sprint
30 Medicine ball cleans, 20/14
15 foot Rope climb, 3 ascents
100m sprint
20 Medicine ball cleans, 20/14
15 foot Rope climb, 2 ascents
100m sprint
10 Medicine ball cleans, 20/14
15 foot Rope climb, 1 ascent
100m sprint

12min AMRAP

5 back thrusters
10 over the box jumps
10 ball slams

A1: Front squat 5-3-1-1-3
A2: Strict Hspu 5x5@30A1
B: Dips 3xMax
C: oh triceps extensions 2set

For Time:

Run 400 meters (0.25 miles)
-50 Pull Ups
-50 Push Ups
Run 400 meters (0.25 miles)
-50 Sit Ups
-50 Squats
Run 400 meters (0.25 miles)

Wear 20# vest for all exercises except runs.

Wore SCBA (roughly 20#) for all events but runs, flipped it on chest for sit ups. Wore mask for first half of WOD, couldn't breathe so I had to take it off for the latter portion. INSANE improvement though. 20 minutes later and I'm still dizzy!

110 min

1.Snatch
3 waves: 3+2+1
- 35-47.5

2.Strength
- Legpress 4x8, 100, 100, 105, 110
- Hip thrust machine 4x10, 65, 60, 60, 60
- Elevated reverse lunge 3x10+10, 40
- Hamstrings
- Abduction

4 rounds of 20 burpees
1 minute rest between rounds

Time = moving time = total time - 3 minutes

10 min AMRAP:

15 wall ball (20#, 10')
10 box jumps (24")
5 Push presses (165lb)

5 rounds + 17 reps

5RFT - 18:09

2 Turf laps
20 Ab-mat sit-ups
15 Weighted lunges #25
10 KB swings #35
5 Wall-walks