5 Rounds

15 Wall Balls
15 KBS

12 Min AMRAP

50 Air Squats
30 Pushups
15 Pullups (jumping/ring rows)

Finished 3 rounds + 4 Pushups

10 Minute AMRAP

5 Front Racked Reverse Lunges (5 Per)115/75
10 HR Push Ups
15 Double Unders (60 singles)

Skill
3x10 Strict Weighted Ring Dips 3kg (60s rest)

WOD
EMOM for 10 minutes:
5 Box Jumps (35")
10 Hand-release Pushups

Harder than it looks!

Endurance
4000m Recovery Run - 19:16

20 min amrap
2 Muscleups (sub 4 chest to bar pullups with green band)
4 HSPU (sub inclined pushups)
8 KB swings (24kg)

Push press 3-3-3-3-3-3-3 reps

85-90-95-100-105-110-115

Strength/Skill

Back Squat - 75% x 5 x 5 @175#
Hang Clean (knee) - 70% x 3 x 5 @155# the hang is from just below the knee
Deadlift - 60% x 5 x 3 @ 165, 175, 185# felt very good, will move up next time

WOD

5 rounds for total working time of:

250m row
15 ring pushups
15 snatch (95#/65#) scaled to 75#
15 abmat situps
** rest 2 min**

score is total working time of 5 rounds

4:27, 4:29, 4:08, 4:11, 3:53

Work up to a 1 Rep Max for the Clean and Jerk

3 rounds

.25 mile run
30 exercise ball sit up
20 push up

For time