7 min AMRAP
Toes To Bar (10)
Double Unders (30)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals.

28/32/28/20/25/20/23/23

Fill 4 Sandbags and 4 Man-bags.

In teams of 2 carry a bag each up the skillion.

When all bags are up, complete 50 pushups each and 25 man-bag cleans each.

Carry each bag back down the skillion.

Squat 3-3-3-3-3
245-255-265-275-280

21-15-9 rep rounds, for time:

Front Squat 135lbs/95lbs
GHD sit-ups

Something is messed up with my lower back, went slower on front squats and couldn't do GHD sit-ups, did triple the number of abmat sit-ups

3 min AMRAP
3 min Rest
6 min AMRAP
3 min Rest
9 min AMRAP

20 C & J 95#
30 T2B
40 KBS 24kg
50 Slamball 30#
60 Double Unders

-Score total reps (192)
-Start AMRAP over each AMRAP

5 rounds for time:
50 kettlebell swings (16 kg)
13 ring dips

In the words of TMFK “It’s Deadlift Friday People”!!!!

Deadlift 10.5.10.5.10.310.3.10.1

10′s @ 50% of 1 RN or BW

5′s @ 70% of 1RM

3′s @ 80% of 1RM

1 @ 90+% of 1RM

Rest then opt.:

15 min AMRAP

3 BWDL

30 DU’s

200m Run

I did 215lb for my 10's 275lb for my 5's 335lb for my 3's and 375lb for my 1. Then I did 275lb for my WOD and I got 7 2/3 rounds in. I think I could have done more but my calfs were cramping in the begining.

"Jack" AMRAP in 20min. of:

10 push press at 115lbs/75lbs
10 kettlebell swings at 1.5pd/1.0pd (55lbs/35lbs)
10 box jumps at 24"/20"

did worse than last time... Lower back is still messed up

5 RFT of:
6 handstand push ups
12 pull ups
24 lunge steps w/ 35lb. DBs

12:03