Push Press 5-5-5-5-5 50x5, 60x5, 70x5, 80x5, 80x5

Then,

3 rounds

200m run

7 Push press 135/95 MOD 75

14 Ring rows

Time: 7:57

Pre-WOD: 10 minutes at the bottom of a squat

For Time: 21-15-9
-Body Weight Dead Lift
-Box Jump (30", 24")

Post: As Quickly As Possible
-50 Weighted Sit Up
-50 Unweighted Sit Up

Pre-WOD: 10 minutes at the bottom of a squat

For Time: 21-15-9
-Body Weight Dead Lift (#155)
-Box Jump (30", 24") used 20" box to step up

Post: As Quickly As Possible
-50 Weighted Sit Up #25
-50 Unweighted Sit Up

bench pressed in the Mchale's garage

3 rounds

15 Ring dips @with band (MOD: purple band on dip bars)

20 Wallballs 20/14

40 Double unders

Remember to slow down wall balls and squat fully. Burt said some in the last round weren't low enough.

30 Hand Release Push-ups
50 Split Jumps (alternating)
30 Wall Ball Shots (#20/15) (used 30#)
20 Hand Release Push-ups
40 Split Jumps (alternating)
20 Wall Ball Shots
10 Hand Release Push-ups
30 Split Jumps (alternating)
10 Wall Ball Shots

50lb Weight vest
Elevation training mask 9,000 feet

Every 40 seconds for 5 minutes perform:
5 reps Front Squat

15 Jumping Squats @ 45#
15 DB/KB Push Press @ 50/30lb (2 DBs/2 arms)
15 Pullups

Today we shift back to weightlifting.

Bench Press 5 sets (10,7,5,3,1 reps)
Deadlift 5 sets (10,7,5,3,1 reps)
Run 400 meters
Rest 5 minutes
Run 400 meters
Rest 5 minutes
Run 400 meters

Weightlifting exercises and runs must be completed within one hour.
Report your total weight lifted and the three 400-meter times.

Dead Lift 1 RM