Lower Body Strength

Deadlift
429#x4xM.E.
3-3-3-3
5min rest

20 min AMRAP
10 Squat Clean 95#
20 Double Unders
10 Deadlift 185#
20 Box Jump 24"

6 rds in 19:35

Upper Body Strength

Seated Overhead DB Press Bilateral
85#x3xM.E. 4 min rest
6-5-5

WOD 1
25 GHD Situps
1 Muscleup
20-2
15-3
10-4
5-5

Time 5:56

WOD 2
Diane
21-15-9
Deadlift 225
Handstand Pushup

time 7:59

Lower Body Strength

Front Squat
285x4xM.E.
3-2-2-3
5min rest w/ extra rest at the end

3 rds for time
30-30-20
Wall Ball
Hang Squat Snatch 75#

time 9:45

Conditioning

Team WOD - Three Man Team

4 rds for time

Front Squat 95# - 50
Handstand Walk/Plank Hold 20 yards
Wall Ball 20# - 50
Box Jump 24" - 50
Double Under - 150

time 28:50

Upper Body Strength

Weighted Dips
65#x3xM.E.
12-10-7
4 min rest

30 Muscle Ups for time
7 min and change

Lower Body Strength

Back Squat
331# x4xM.E.
5-4-2(drop)-4
5 min rest

5 rds for time
Toes to Bar - 20
Deadlift 225# - 20
Sled Drap 40 yds 90# (prowler label)

time 14:12

Upper Body Strength

Weighted Pullups
75# x4xM.E.
7-5-5-5
rest 4.5/5 min

Max Muscle Ups x4
4-7-6-7

Handstand Hold for time
1:43 - 1:43 - 2:00

250 m row x5 - 90 sec rest
42.0
44.0
45.2
46.8
46.5