3 Rounds
Run 400m
21 KB Swings 24kg
12 pullups

PreWOD
Back squats 1RM
5 - 60% @ 135
5 - 65% @ 150
5 - 70% @ 160

WOD:

10-9-8-7-6-5-4-3-2-1
Mini Man Makers (35)
T2B
Air Squats

Time: 27:45

WOD

20 Calories of the rower
30 Wall Balls (12)
20 Toes to Bar
30 Box Jumps (20)
20 SDLHP (blue kettle bell)
30 Burpees
20 Presses (75)
200 M Farmer Walk (one cinder block)

Time: 17:40

Back Squats 5-5-5-5-5

then:-

In 10 minutes, complete as many rounds as possible of:
20 Kettlebell Swings @ 24kg/16kg
20 Single Leg Squats(alternating)
20 Handstand Push Ups
Beginner: Scale movements and load as necessary.
Advanced: KB @ 32kg/20kg.

Result:- Back Squats (40,50,60,70,80kg) , (20kg KB, SLS@12") 1R+20,20,4

Snatch EMOM:
2 x 135 for 3 min
1 x 150 for 3 min
1 x 165 for 4-5 min (missed a minute and had to make it up)

Partner WOD:
10, 9, 8,... 1 of
Gate sprint
C2B Pull ups (all unbroken)
gate sprint
Box jump overs (24")
Gate sprint
GHD situps

21-15-9
Deadlifts (225) scaled to 185
Split Cleans 95 RX
Strict Pull Ups RX - ALL STRICT!
Completed last. 27:20

6 rounds for time
9 Kb swings 20#
7 pullups
5 deadlifts 155#/95#

Run 4 miles around the SLAC klystron gallery - the longest building in the US

4 rounds

30 jump and touch 12"
20 deadlifts #110
10 HSPU 2 abmats

12X2 Box Jumps @ 80% of Max Height Box Jump.
2 Box Jumps Every Minute on the Minute

Conditioning:
A. 6:00 AMRAP
10 Power Snatch 115/75
35 Double Unders

B. 6:00 AMRAP
10 Overhead Squat 115/75
10 Box Jumps 24″/20″

Wod 1:
3 rounds + 20DU’s RX
WOD 2:
3 rounds 95#