Pre-WOD:
3 rounds of:
-Max reps Bench Press @ body weight
-Max Strict Pull Ups-weighted if possible

WOD - For Time
-20 HSPU
-40 Box Jump Overs (24"/20")
-60 Wall Ball Shots (#20/14)
-80 KB Swings (#53/35)
-100 Double Unders (modified: 100 unbroken singles)

Pre-WOD:
3 rounds of:
-Max reps Bench Press @ body weight
-Max Strict Pull Ups-weighted if possible

WOD - For Time
-20 HSPU
-40 Box Jump Overs (24"/20")
-60 Wall Ball Shots (#20/14)
-80 KB Swings (#53/35)
-100 Double Unders (modified: 100 unbroken singles)

400m run
30 squats
400m walking lunge
30 push ups
400m overhead carry 20k plate
30 burpees

Pre-WOD:
3 rounds of:
-Max reps Bench Press @ body weight
-Max Strict Pull Ups-weighted if possible

WOD - For Time
-20 HSPU
-40 Box Jump Overs (24"/20")
-60 Wall Ball Shots (#20/14)
-80 KB Swings (#53/35)
-100 Double Unders (modified: 100 unbroken singles)

Pre-WOD:
3 rounds of:
-Max reps Bench Press @ body weight
-Max Strict Pull Ups-weighted if possible

WOD - For Time
-20 HSPU
-40 Box Jump Overs (24"/20")
-60 Wall Ball Shots (#20/14)
-80 KB Swings (#53/35)
-100 Double Unders (modified: 100 unbroken singles)

5k-38:00--walked up hills. Renee sick. Very cold. felt i could have run the entire way, but happy to hang back w/my friends Tiff & Renee.

a) amrap/5
150m row
10 db thrusters, 40#
4 rounds

B) emom 7
1 sn grip high pull
1 hps
1 sn bal
1 sn
95-95-115-115-115-125-135

c) 3 rfq
:30 :30
squats - explosive out of bottom
c2b pull ups
21-7-21-7-21-7

a) muscle up - sitting

b) 4 on the 3:00
6 db jerks, 50#
12 superman
200m run (row 250m last round)
~1:50/round

c) front squat
3x5
+2-5 of last 5 - 215# (217-220)
or 85-87% new 1rm - 255# (217-222)
220#

3x10 c2b pull ups
10-10-7/1/1/1

Strength
Front Squats 5-4-3-2-1-1-1-1

Max: 55 kg

AMRAP 10′
20 Wall Balls
10 Burpees

6 rounds + 5

AFAP (As Fast As Possible)
80 Sit Ups
70 KB Swings
60 Air Squats
50 Burpees
40 Sit Ups
30 KB Swings
20 Air Squats
10 Burpees