5 Rounds
Row 250m
7 Thrusters (75 lbs.)

Conditioning

15 min AMRAP

30 Overhead BB Lunges 115/75#
10 Burpees

4 exercises: lunges, sit ups, burpees, box jumps...

20 sec on, 10 sec rest with nothing more than the 10 sec rest including transition

12 lunges

5 sit ups (nothing holding feet)

3 burpees

5 box jumps

Minute 1 - 1 pull up
Minute 2 - 2 pull ups
Minute 3 - 3 pull ups
Minute 4 - 4 pull ups
etc

I made it through 14 and got 8 on minute 15

3X3 progressive

135, 185, 205

Thruster weight at 135lb
15 thrusters x 10 pullup
12 thrusters x 10 pullup
9 thrusters x 10 pullup
6 thrusters x 10 pullup
3 thrusters x 10 pullup

Pre-WOD
• 5k run (24:52)

WOD (15,14,13...1)
• Push press (95 lbs)
• Squats

Post-WOD
• 800m row (2:50)
• 100 sit-ups

Strength
6-4-2-5-3-1 Bench press
Weight for 4&5 are same; weight for 2&3 are same.
55-75-85-75-85-90

WOD
3 rounds
ME push-ups
Rest 60s
ME Air squats
Rest 60s
ME pull-ups
Rest 60s

RX. 25-24-20; 67-70-61; 6-5-5

Metcon:

1-10, 2-9, 3-8, 4-7, 5-6, 6-5, 7-4, 8-3.....Hang Cleans (155lbs), T2B

Time: 15:30

10:50 - I should be able to do better.