Lift
6x3 backsquat 165-185-195-205-215-225
3x5 deadlift 245

pack from brandx
15 75lb cleans
21 burpees
21 situps

Next time, do full number of reps

Pre-Wod:
Bench Press 5-5-3-3-1-1

WOD:
6 Minute AMRAP
-10 Wall Ball Shot (#20/14)
-10 Ring Dip
6 Minute AMRAP
-10 Box Jump (24")
-10 T2B

A. Back Squat 3,3,2,2,1,1
+
10' Max calorie row

A. 375lb
+
214 calories

30 Double Unders
20 push ups, 1 sit up
19 push ups, 2 sit ups
..
..
..
1 push up, 20 sit ups
30 Double Unders

25' time cap

Completed round of 3 push ups at 25'

WOD
5min row @ easy pace
100 push-ups
100 air squats
100 sit-ups
NFT, partitioned as you please
Then 5min row for max meters

1182m. Completely sandbagged the row.

5x5 Bench @ 185
5x5 Squat @ 225
5x5 Pull Up, Dip, Push Up alternating w/ partner
4x7 Burpee - alternating with partner
3x10 - Plank while partner does 10 v-ups
Stretch

9 Burpees

12 Dips using couch

15 Jumping Squats

3-Position Snatch 115 1r2s
135 1r2s
Snatch Pull 185 5r4s
Snatch Push Press 135 5r2s
155 5r2s
Good Morning 95 6r3s

3 rounds

Single jump rope until miss - got 35-50 on all
+ 15 KB swing

Buy In- 500 meter row

3 Rounds of:

12 Pull-ups
10 Thrusters @ 100 lbs

Baseline: Pre-SOP and box breathing, then ROM Drills. Run 400m, then 30x walking lunges with barbell in front rack position, 20x ring rows, 10x toes to bar.

Work Capacity: Complete 3 rounds for time…

5x deadlift (135#/105#)
10x box jump (24in/20in)
5x pull up
10x box jump (24in/20in)
5x KB swing (55#)
10x box jump (24in/20in)

Time: 13:53