400m row
2 rounds
10 ring rows
10 kB deadlift
20 bear crawls

Deadlift -
5 @ 40%
5 @ 50%
5 @ 60%

Metcon
21’ AMRAP
7 pull-ups
14 push-ups
21 double-unders

5 rounds of max reps without resting between rounds or sets.

Pull Ups
Push Ups
Knees To Elbow
Sit Ups

1

28, 22, 21, 8 = 79

2

6, 11, 11, 7 = 35

3

5, 12, 12, 5 = 34

4

5, 10, 10, 3 = 28

5

3, 6, 11, 3 = 23

My stomach is wrecked... Will most certainly have to roll out of bed tomorrow morning! Bummer that I didn't make 200 :(

Frosty one

3rfq

12 romanian deadlift 60kg
0:45 hollow hold
0:45 side to side leg lifts

21-15-9
HSPU
Ring Dips
Push Ups

1st 12 HSPU's raw then had to use 2 purple bands for remainder of HSPU's

200 KB Swings (53 lbs)
200 Air Squats

For Time

I actually broke my iPhone a couple of days ago so the time is not precise. I believe it was actually below 8 minutes but I'll put 9 here to make sure I'm not cheating.

3 Rounds for Time:

15 HSPU
15 Ring Dip
15 Push Up

Turkish Get Ups ( 10 reps each hand)

WOD: For Time
- 400 Meter Lunges
- Every 2 minutes 20 Double Unders

5 Rounds
12 Deadlift (155)
9 Hang Power Clean (155)
6 Push Press (155)

5rds (all w/ 155#)
12 DL
9 hang power cleans
6 push jerk