Pre-WOD:
Find 1 RM on back squat (350#) and shoulder press (190#)

WOD
15-12-9
DB squats/ thrusters (45#))
Walking lunges

PostWOD
4 x 100m sprints

Find your new dead lift 2 rep max in 7 sets
135
185
215
235
255
265
275, new single and two rep max!

Row 1000m for time

1-2-3-4-5-6-7-8-9-10 reps of:
Kettlebell Swing 53 lbs>> 25
Push Press 95 lbs>>45
Wall Ball 20 lbs>>10

Main Effort:

Lantern run
50 step ups each leg (24/20)
Legion  run
50 push presses (95/65)
Stop light run
50 kb swings (70/53)

Used 75# for push press

Run one mile for time
Skills: pull ups single leg sq
Row 600 m
2x
50 push ups
40 vps
30 squats
20 burpees
10 pull ups
Row 500m

Deadlift

Deadlift
3-3-3-3-3 275

WOD (approximately 20 min):
Pick a partner and complete the following reps per group (one person works at a time, but runs are together)

3 rounds:
-30 Toes to Bar
-30 Thrusters (95/65)
-30 push ups
-Gate sprint

Partner: Ninjy

Front squat ascension ladder
65
85
105
125
135 PR!

10 9 8 7 6 5 4 3 2 1
Deadlift 155lbs
Box jumps 24"

400 m run warmup
Practice squats w/PVC pipe

For time:
500 m row
40 air squats
30 sit ups
20 push ups
10 burpees

Pre-WOD:
Find 1 RM on back squat - 215# PR by 25#!!!!
Find 1 RM on shoulder press - 110#

WOD
15-12-9
DB squats/ thrusters (45/25#)
Walking lunges

PostWOD
4 x 100m sprints