20/15 reps for time of:
Strict Ring Muscle Ups

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Front Squat #53
Push Up (band)

20 AMRAP - 5 rounds + 21

10 Sqt Clean #53
20 Push Ups (bands)
30 Double Unders

Warm up: 3 round of:

•10 hip extensions
•10 GHD sit-ups
Skill dead lift, work up to game weight.

245

WOD

Completes AMRAP in 20 minutes of:

•3 Dead lifts, 315/225lbs. MOD 245
•5 Wall climbs
•7 Toes 2 bar
•9 Box jumps, 30/24″

4 sets of 5 Back Squats @ +5 lbs from last Monday

The following 4 stations for max reps in 3 minutes each with a 2 minute rest between stations:

Max DU 95
Max calories on rower 69
Max 100M Runs 7
Max Burpees 50

Warmup:
3 rounds:
* 15 push ups
* 10 GHD
* 8 dips
* 10 OHS (95,95,115)
* samson stretch
* 3-5 snatch for technique (95,115,135)

Hammer WOD
5 rounds
5x Power clean (135#)
10x Front squat (135#)
5x Jerk (135#)
20x Pull-ups
Rest 90 seconds

5 Rounds
200 Meter Run
10 Squats
10 KB Swings #26

5 Rounds - 3 Reps
Max weight = #68

Strength: Push Press 3 x 5 (33, 43, 53, 63, 68lbs)

WOD: 5 rounds
200m run
10 squats
10 KB swings @ 26lbs

Time = 8:40

20 min max rounds
5 pull up
10 push ups
15 squat