AMRepsAP

Goblet squats 16 kg : 25

Lunges L/R (5kg plate)
L: 25
R: 26

245 Imported.

Pre-WOD: 5X5 Floor Press

15 Minute AMRAP:
--5 HSPU
-10 DB Weighted Lunge ( 45/35)
--5 Pull Up

Rom drills

2x
20 abmat situps
40 bicycle situps
10 v sits
20 back extensions
20 leg levers
40 flutter kicks
20 medicine ball twists (10k)
1 min plank hold

Then

5x (for time)
15 pullups
15 Clapping pushups

11:05 mins

Then

800m run (3:10mins)
4 x 400m (1:27, 1:19, 1:16, 1:19mins)
800m run (3:01mins)

Pre-WOD: 10 minutes at the bottom of a squat

For Time: 21-15-9
-Body Weight Dead Lift
-Box Jump (30", 24")

Post: As Quickly As Possible
-50 Weighted Sit Up
-50 Unweighted Sit Up

5 x 3 Deadlifts @120k

20m AMRAP

5 pullups
10 pushups
15 squats

20 rounds + 4 pullups

50 Box Jumps @ 50 cm
50 Jumping Pull Ups
50 Kettlebell Swings @ 12 kg
50 Walking Lunges
50 Knees to Elbows
50 Push Press @ 15 kg
50 Back Extensions

50 Wall Ball Shots @ 14 lbs (6 kg) -----> did 22

50 Burpees
50 Double Unders

30 Squat Cleans (45k)
30 Pullups
800m run
25 Sq Cl
25 Pullups
800m run
20 Sq Cl
20 Pullups
800m run

4 rounds of:
30 Box Jumps
15 Push Presses (30kg)
200m Sprint