Rings:
Front Levers
Back Levers
Skin the cat

WOD:
100 Kettle bell swings
100 Tuck Jumps
100 Press-ups
100 Sit-ups
Done 17:55.00

For time:

5 rounds
7 dead lift 275 lbs -> sub'd 185 lbs
30 squats
7 handstand push-ups

10:50

For time:

30 OHS 95 lbs
28 dips
14 pull-ups strict
20 OHS 95 lbs
28 dips
14 pull-ups strict

12:29

For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips (Sub for ring dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups (Sub for Sit Ups)
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

Tough workout!!

Pre-WOD
Power Cleans (3-2-1; 3-2-1; 3-2-1)
(205, 215, 230) (215, 230, 240) (230, 240, 250)

5 Minutes - 5 HSPU OTMEM

3 RFT
10 CTB Pull Ups
30 II Unders (3:1)
*3:18

Time Remaining: Farmers (70/53#)
*carried 70, 4 times down and back.

6min AMRAP
50m forward sled pull (90/50#)
50m backward sled pull
10 snatches (135/95#)

Every 10m is a point. Each plate you load on bar is a point. Each plate back on the sled is a point.

24 points/1 full round plus weight back on sled

For Time
400m run
5 hurdles + forward roll across football field
Scale stadium grandstand
5 hurdles + forward roll across football field
400m run

Bench and Power Clean Ladder
10 stations starting at 95# and going up 10# to 185#.
Rotate every 45 seconds.

Got to 115# on bench and 145# on PC.

Max distance with c2 bike erg in 45 min
Hr 154-173 bpm

Rings:
Front Levers
Back Levers
Skin the cat

WOD:
100 Kettle bell swings
100 Tuck Jumps
100 Press-ups
100 Sit-ups
Done 17:00.00