5 Handstand Push ups / Hold for 25 seconds*
10 Power Cleans - 65 lbs
30 Double Unders / 60 Singles*

5 + 20 Singles

Buy In:

Jog Lap
Sprint Lap
Repeat 3 time

Cash Out:
1600 Meter Row
100 Slow
100 Fast
8:56

5 Push ups
10 Sit Ups
15 Air Squats

14 + 25

Buy In:
Jog 1 lap
Sprint Hill
Repeat 6 times

Cash Out:
1600 Meter Row
200 Fast
200 Slow
to 1000

1000-1100 - Slow
1200- 1600 -Fast
89 Calories

Strength/Skill
2 x 3min Airdyne
Front Squat 3x3x3x3x3

WOD
12 Min AMRAP

10 Front Squat (115/80-83 RX) 75
10 Push Ups
20 Sit Ups

Buy In:
½ Mile Run on Treadmill - 6:55

WOD A
On the Treadmill:

Sprint .10
Walk .10
for 1 Mile - 12:51

WOD B
On the Treadmill
Run 1 Miles - 10:40

Cash Out:
Handstand Holds - 25 sec x 4
10 burpees
25 Jumping Jacks

AMRAP, 14 minutes max

Build up starting from 1 of each, until all 3 can not be done unbroken

Toes-to-Bar
Burpees
KB Swings 70lb

Back squat 3 x 5 reps
225-225-225

Bench press 3 x 5 reps
185-195-195

Deadlift 1 x 7 reps
275

Assisted Pull-ups (40 pound)
8-8

20 minutes AMRAP

5 Overhead squats (85 lbs)
10 push press (85 lbs)
15 box jump (20 inches)

Got through 9 complete rounds, plus the OH squats on round 10

Skill
4x5 Strict Weighted Handstand Pushups (90s rest)

Endurance
4X400m Run – rest 1:3, 1:2, 1:1, all repeats should be at 100% effort.
(1:11 - 1:36 - 1:36 - 1:33)

Overhead Squat 1 RM

Skill
4x5 Strict Weighted Handstand Pushups (90s rest)

Endurance
4X400m Run – rest 1:3, 1:2, 1:1, all repeats should be at 100% effort.
(1:11 - 1:36 - 1:36 - 1:33)
Just Horrible!