12 x 2:30min ON/90sec OFF

A. 3x
Max Calories

B. 3x
AMRAP of
3 Pullups
5 Pushups
7 Squats

C. 3x
AMRAP of
7 Wall Balls
7 MB Situps

D. 3x
AMRAP of
6 Single Arm Devils Press
6 DB Box Steps Overs

EMOM 12 min

1) 10 one arm KB overhead lunges 20/16kg (5 each leg)
2) 15 Goblet squats 20/16 kg
3) 20-30 Russian twists 20/16 kg (each side is one rep)

*Quality only!

2x5+3, 2x3+2, 2x1+1

3x30s Work 30s rest / station
1min rest btw stations
1. Sled Push
2. Sledhammer hits / SlamBall
3. Strict Pull up / Dead hang hold
4. Battle Ropes

100 Kcal of:
Assault Bike @ max effort

Sumo deadlift high pull 5x5

Team WOD: Max cals air bike

team of 3:
3 rounds
3 min max cals air bike

*Change personnel every 20 sec
*rest 1 min between rounds

“Wittman”
7 rounds
15 Kettlebell swings 1.5 pood
15 Power Cleans 95lbs
15 Box Jumps 24"

===========================

Nothing great to say about this workout, I RX'd it but it took me forever today, I was very wore out, I guess a weekend of partying/bad food will do that to you :D

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

PartnerWod
You go, I go for time
50 Stoh @60/45kg
50 Strict pull up
50 Box over burpee
50 Squat clean @60/45kg

Shoulder Press 2x5 + 1x5+
(first set at 65%, second at 75% and third at 85% of 1RM, but try as many reps as possible in third set 5+ reps)