Pre-WOD
15 minutes to work up to a Heavy Jerk

15 Minute AMRAP
7 Shoulder to Overhead (115, 75#)
50 II Under
15 Sit Up

9+2 S2O

50-40-30-20-10

Double unders
Situps

Renegade Row 25#
Press
Bench Single Arm 45#
Chin-up
Dip

Snatch 1 RM

50,40,30,20,10 DUs and sit ups

(DU attempts)

500M row, 5 Muscle ups
400M row, 4 Muscle ups
300M row, 3 Muscle ups
200M row, 2 Muscle ups
100M row, 1 Muscle ups

(Scaled MU transitions)

Not for time

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

2) 7x2 Deadlift
(355, 365, 375, 385, 395, 405, 415)

3)10-15 each side TGU with heavy weight

1,000m row, warm up
Then:

3 rounds
20 Lunges
20 Step ups
20 squats
20 dips on box

Around 10:00 min

random
abs

Chipper

10 HSPU
10 Pull-ups
10 TTB
10 SDHP #95/65
10 Cleans #135/95
100M Run
Then work your way back though the ladder ending at the HSPU