Strength / Skill:
4x5 Dead Lift @ 80% 1RM

WOD- Sprint for Time:
20 Bar Jumping Burpees
20 Thrusters (75,55)
20 Bar Jumping Burpees

Post:
3x15 GHD Back Extensions

For time !
► 100 Pull Ups
► 100 Push Ups
► 100 Sit Ups
► 100 Air Squats

AMRAP 30 Minutes:
20 Dumbbell Deadlifts 50/35
30 AbMat Sit-Ups
400m Run

Aim for a steady pace throughout the workout.

Post rounds, reps, and Rx to comments.

7 X 3 Bench Press (135#,185#,185#,195#,195#,185#,185#)

WOD
12min AMRAP
21 II unders or 50 singles
15 HR push-ups
9 C2B pull-ups

** substituted singles, still working to get solid double unders

Power clean

2 Muscle up
4 HSPU
8 KK swing 32kg

For quality 15 min AMRAP:

• 10 supine ring rows
• 10 diamond push-ups
• 2 wall climbs

Time is not an element in this workout

5 sets:
300m fast pace
100m recovery pace
100m sprint
100m recovery pace

4 mins rest between rounds

10
10
10
10

Double unders x30
Power Snatch x15