150 push-ups with 400 m run every time you stop

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Push-ups on knees

100 Foot Walking Lunges - 25lbs
50 Air Squats
25 Back Extensions

Buy In:
1 Mile Run - 8:43

Cash Out:
1600 Meter Row
50 Abmats

400 Meter Run

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Repeat 3 times
10 Burpees
20 Toes to Bar
30 Double Unders / 60 Singles

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400 Meter Run

Buy In:
600 Meter Run

Cash Out:
1600 Meter Row
75 Abmats

12-9-6-3
Power Snatch - 45 lbs
Burpees

Buy In:
600 Meter Run
3 x 3 Snatches - 45lbs

Cash Out:
4 Hill Sprints

1R4T
Toes to Bar
Pull Ups - Blue Band
Military Press - 45 lbs

Complete as many reps in 17 Minutes

40 Burpees
30 Snatches - 45 lbs
30 Burpees
30 Snatches - 45 lbs
20 Burpees
30 Snatches - 45 lbs
10 Burpees
30 Snatches - 45 lbs

ROUND 1

50 Double Unders / 100 Singles (Singles)
40 Wall Ball Shots - 14 lbs
30 Double Unders / 60 Singles (Singles)
20 Wall Ball Shots - 14 lbs
10 Double Unders / 20 Singles (Singles)
5 Wall Ball Shots - 14 lbs

14:30

ROUND 2

15, 12, 9

Handstand Pushups / Hand release push ups*
Chest to Bar / Pull ups* - Blue Band
Box Jumps - 20"

5:00

*Taylor

7 Dead Lifts - 45lbs
7 Hang Cleans - 45 lbs
7 -Front Squats - 45 lbs

A. Complete in under 8 Minutes to proceed to WOD B

Dead Lifts - 95 lbs
Wall Ball Shorts - 14 lbs

6:58

B.

Front Squat - 65 lbs
Kettle Bell Swings - 15lbs

4:11

Buy In:
600 Meter Run

Cash Out:
1600 Meter Row
200 Fast
200 Slow
to 1000
1000 - 1100 Slow
1200-1600 - Fast
8:15
84 Calories

10 Minute Amrap

5 Shoulder to over head - 45 lbs
10 Dead Lifts - 75 lbs
15 Box Jumps - 20"