Squats
EMOM
12x2 @ 65% (225#)

Deads
Every 45s
12s2 @ 50% (230#)

2min Max rep double unders. 100
2min Max rep push ups. 40

2 attempts max rep pullups

At 80% Effort:
400m run
40 wallball
20 pullups
Rest 5min
300m Run
30 Wallball
15 pullups
Rest 3min
200m Run
20 Wallball
10 Pullups

For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps <- 115
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps <- 45
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps <- 75
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps <- 115
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps <- 115
20 Knees to elbows
135 pound Front squat, 20 reps <-95

39:08

This was a long one.

21-15-9

Thrusters #95/65
Pull-ups

Futema run from semper fit gym to gate 3 and back.

2x6 pullups
15 MC pushups

WOD easing back in from injury

30 Burpees
200m Run
20 Toes-to-Bar
400m Run
40 Walking lunges
200m Run
50 Ab-mat sit-ups
400m Run
20 Pull-ups
100m Run

5X5 Back-Squat: @65/@85/2@95/@105

Ab-work: 3x15
Hollow rocks
Leg-lifts
50 Flutter-kicks

"Fight Gone Bad....Mama Style"

Advanced
3 rounds
20 wall ball #14
20 sumo deadlift high-pull 16kg KB @1.5p
20 step ups
20 push press #45 @65#
Row 500m

7 minute AMRAP burpees

Every 90 seconds until failure:

7 Burpees
7 Box Jumps
7 Ball Slams
7 Wall Ball Shots

1 - 1:08
2 - 1:01
3 - 56 sec
4 - 55 sec
5 - 53 sec
6 - 51 sec
7 - 51 sec
8 - 50 sec
9 - 52 sec
10 - 52 sec

Switched to Cindy (2 rounds) - Kim's pull up assist broke- hurt shoulder
ran two laps at school, and did hill workout at home

run 2 laps
50 skate skies
50 abs
50 walking lunges
60 sec wall sit

4 rounds
35:45

butt work on matt and calf raises