WOD
Work up to 1RM Deadlift.
115/135/155/205/255/305/315

2 people working @ a time:
150 wall ball for time
1 person does wall ball while partner does a Rd of Cindy. Partners switch upon Rd of Cindy completed. WOD complete @ 150 WB.

Buy-out:
75 BJ's, partner holds bottom squat position
100m OHL, partner high/low walk (44# Kb)
200 DU's, partner holds push up plank
100m buddy carry
50m partner wheel barrow

AMRAP 12:

7 front squats (165/115)
7 chest to bar pull-ups

Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders

13.1 ft rope ( indoor )

40 lbs thruster ( no wall ball )

20 Minute AMRAP:
10 Push Presses (115/80)
10 Kettlebell Swings (55/35)
10 Box Jumps (24”)

20 Minutes to:
Back Squat 2×2 @ 90%
Front Squat 1 Rep Max

-then-

“Boat Race”
3 Rounds for time:
500 Meter Row
400 Meter Run

25 OHS 65/95
25 Tire Over Bar (pull up bar)
25 Knees to Elbows

I did this one yesterday, but thought I might have miscounted my OHS reps...

Beat my time by 10 seconds today :)

REALLY need to work on connecting my K2E. I will do this one again in a month and aim for under 5 minutes!!

1."Fran"
21-15-9 of: front squat into thruster, and pull ups( started with 95 lbs had to switch to 75)

2."2000m row"
-for time ( 8:13 )

10 Burpees
20 x 100kg Deadlift
1 Max Effort Skillion run
10 Push Ups at top
Recover on walk back down skillion
20 x 60kg Front Squat
1 Max Effort Skillion run
10 Sit Ups at top
Recover on walk back down skillion
20 x 40kg SDHP
1 Max Effort Skillion run
10 Push Ups at top
Recover on walk back down skillion
20 x 32kg Kettlebell Swing
1 Max Effort Skillion run
10 Sit Ups at top
Recover on walk back down skillion
20 x 50kg Ground to Overhead
1 Max Effort Skillion run
10 Push Ups at top
Recover on walk back down skillion
10 Burpees

7RFT of
7 Front Squats 20kg
7 Pullups Green band assist