5 Rounds for Time

400m Run
30 Box Jumps (20inch Box)
30 Wall Balls (12#)

Air Squats
- Burpees
1 rep each in 1 minute
2 reps each in 1 minute
3 reps each in 1 minute...
until you cannot ce all the reps within the min

11 rounds

No rest, right into:

• Sit ups -pllups

8 rounds

After normal dynamic and group warmups:

Strength/Skill
3 position snatch
High hang
Mid thigh
Below the knee
3-3-3-3-3 65-85-85-95-95

Wod
In 20 minutes
7 pull ups *used the blue band
14 steps lunges
200 meter run

10 rounds + 7/14/30

Skill
Some DUs

Strength
3x5 Overhead Squats 50kg (3mins rest)

I was supposed to do a metcon afterwards but I just didn't feel like doing anything else.

100 pull ups
(First 25 with purple band last 75 with green)

Gymnastics:
bar muscle ups + 30 pullups PR

Endurance:
2 x 1000m running ( 2 mns b/t sets)

WOD
Annie
For time:
50-40-30-20-10
double unders
situps

For time:

10 Power Snatch (75)
10 C&J (105)
10 Deadlift (185)

Changed our own weights between lifts

New set every 4 minutes (all out)
10 power cleans
10 Burpees over bar

115# (perfect weight)

15 MIN AMRAP

20- Double Unders
2 - Thrusters @ 165lbs.
run 200m

WEIGHT A 15LB WEIGHTED VEST

Max effort 1000m row
- 3:15

Rest 4 min

Run 2 miles
- 16:25

Holy shit I need to run more again. My shins are throbbing and I felt slow as hell...terrible