3 rounds for time:

Toes-to-Bar x 20
Double-Under x 50 (single, single, double * 25)
Row 500 m
Bear Crawl Length of Mat

Strength Work:
10 min. 1 Rep Max Push Press

(175 lb)

AMRAP: 20 minutes:
10 Pull Ups
20 Push Ups
30 Air Squats

(7 rounds, 10 push ups)

4 Rounds

100M Sled Pull #135/90
2 Rope Ascents 15'
15 Push-ups
20 TTB

Time cap: 20 Minutes

Front Squat (deload)
5-5-5 (40%-50%-60%)
- Did 75 lbs

Part B:
Tabata
8 - rounds - 20/10 - Atlas Stone Ground to Shoulder (75)
8 rounds - 20/10 DB Step Ups (35 lbs

Part C:
3 x 12 GHD Sit Ups (only did 2)

5 rds for time :

12 push press @ 50 kg
20 box jumps @ 24" - laveste me meg

400m
10 Deadlift (185 lbs)
30 Wallball (20 lbs)
30 Kettlebell (45 lbs)
10 Deadlift
800m
10 Deadlift
30 Wallball
30 Kettlebell
10 Deadlift
400m

Front Squats 5 X 8 @ 60kg - Last set 65kg - PB
Pull-ups -strict- 5 X max

Fran:
Thrusters
Pull-ups

21-15-9

Done 7:14

5 elephant walks
20 body saw
10 plank to side plank (12lbs)
15 KTS
5 Thrusters (80lbs)

AMRAP 6

7 Bar MU
3 power snatch 60/42,5kg

AMRAP 6

5 Bar MU
5 power snatch 70/50kg

AMRAP 6

10 c2b
7 power snatch 50/35kg

No rest btw amraps

Traditional run for the graduating academy: Class 187 this go around (12-13-12)

ELEVATION :) Approx 3 mile run