Warm up

10 burpees

3 rounds of "Cindy"

WOD

3 RFT:

7 Deadlifts (225/345)

7 Muscle ups

then,

3 RFT:

21 Wall ball shots (14/20, both w/ a ten ft target)

21 Toes to bar

then,

100 ft farmers carry (pair of 75/100lb dumbbells)

28 burpee box jumps

100 ft farmers carry (75/100)

3 Muscle ups

Afterwards

nothing. Wasn't that enough?!?

Warm-up

3 rounds

10 kettlebell swings

10 goblet squats

5 L-pull-ups

WOD

Hang power clean

7x2 on the min

Power clean

7x2 on the min

Squat clean

7x2 on the min

-The weight should be 85-90% of you 1 rep max

-Your score will be the number of successful lifts you get at your heaviest lift

Afterwards

Row 2k for time

Warm-up

3 rounds

10 knees to elbows

5 handstand push-ups

Run 400m

WOD

21-18-15-12-9-6-3 reps of:

Jerks (95/135lbs)

1 rope climb between rounds

Afterwards

4x10 sec frog stand

Warm-up

8 min mobility

Warm-up to each lift

WOD
1) Front squat 3x5reps

2) Bench press 3x5reps

3) Dead hang pull-ups 3xmax reps

4) For time:

50 box jumps (24"/30")
25 toes 2 bar