6 sets of 5 reps

Pre-WOD:
-15 minutes to find a 1 round MAX Bench Press
-15 minutes to find a 1 round MAX Clean

WOD: For Reps
-2 minute MAX Push Up/Plank
-2 minute MAX KB Swings (#53/35)
(1 minute rest)

-90 second MAX Push Up/Plank
-90 second MAX KB Swings
(1 minute rest)

-1 minute MAX Push Up/Plank
-1 minute MAX KB Swings

AFAP
2 rounds of
500m Row

1:51
1:54

4 x 10 reps @ 25kg

Pace: 4-1-x-0

AMRAP in 10′ of
10 1-arm Dumbbell Snatch @ 16kg
10 Toes 2 bar

Result: 3 rounds + 10 DB Snatch + 6 T2B

5k pack walk

-1 Round Max Clean (if you missed yesterday)

-Mobility Work

-5 rounds: (1 minute on/ 1minute off) Rowing

-60 Pull Ups or 20 Muscle Ups

-50 GHD Sit Ups

-2X200 Farmers Carry (#53/35)

2 reps:

70% 70kg
80% 80kg
85% 85kg
90% 90kg

EMOM 12 minutes 3 reps @70% 70kg

Barbell Rows:

3 sets:
5 x 40 kg
5 x 45 kg
5 x 50 kg

Bicep Curls:

3 sets:
5 x 20 kg
5 x 25 kg
5 x 27,5 kg

fell 1.5 miles in, had to make it back on my own. bloody wrist, elbow, knee, and whiplash from my head smacking hte cement. Out of commision for days.