Not for time

4 x 500 mtrs
1:1

7x2 Bench Press

Battle Rope
30 secs
90 secs off
6 rounds per person

Not for time

1) 10-9-8-7-6-5-4-3-2-1
GHD or T2B or weighted situps
and weighted ring dips

2) 7x2 Deadlift

3)10-15 each side TGU with heavy weight

Pre-WOD
7 X 2 Hang Clean

For Time
5 Squat Clean (as heavy as possible)
25 Pull Up
4 Squat Clean
20 Pull Up
3 Squat Clean
15 Pull Up
2 Squat Clean
10 Pull Up
1 Squat Clean
5 Pull Up

20 minute AMRAP:
400m run
Max pullups
Max pushups

Post WOD:
Group mobility

Pre-WOD: 5X5 Floor Press

15 Minute AMRAP:
--5 HSPU (Pike on box)
-10 DB Weighted Lunge ( 45/35)

--5 Pull Up

20 Minute AMRAP:
-100 Air Squat
--75 Sit Up
--50 Burpee
--25 Pull Up

10 minutes, EMOTM:
1 Power snatch
1 O/H Squat

For time:
15-12-9-6-3
Power snatch (115/75)
Bar facing burpees
Post WOD:
Tabata situps

Pre-WOD: 5 X 3 Dead Lift

WOD
20min EMOM
Even - 5 Hang Clean
Odd - 5 CTB Pull-Up

21 t2b
15 front squats
9 bar muscle ups (9 pull ups, 9 hrpu)
15 front squats
21 t2b

@ 95 lbs
scaled 9 pull ups, 9 hrpu for muscle ups

7:49

7x2 clean and press 205lbs max weight
EMOM 16min
Even number 5 x clean and press 135lbs
Odd number 8 pull-ups