21-15-9 reps for time:

Deadlift, 225/155

Chest-to-bar Pull-up

4 Rounds

21 Wallballs (20/14)

18 Pull Ups     

 15 KB Swings (53/35)

12 HSPU

200 meter Bike

20 mountain climbers

20 Pushups

WOD

3 rounds for time

400 Meter Run

10 Burpees

10 Back Squats

10 Knee to Elbows

4 rounds

5 strict presses

5 ring row

WOD

10 push Press

10 Ball Slams

9 Burpees

30-20-10 3 count side straddle hops.

Press- 5-5-5-5-5

WOD

1,000 Meter Row

25 Strict Presses

20 Dips

3 Rounds

150 Meter Row

10 Air Squats

10 Front Squats

WOD

10-9-8-7-6-5-4-3-2

Overhead Squat

Step ups

Situps

3 Rounds

200 meter run

10 Air Squats

10 Arm circle Front / Back

Back Squat 75 Lbs

WOD

500 Meter Row

40 Air Squats

30 Sit ups

20 Push Ups

10 Pullups

Rounds

CrossFit 9

WOD # 1

Press 3-3-3-3-3

WOD # 2

3-5 Rounds

10 KTE

10 Burpees

10 3 Count Flutter Kicks

400 Meter Run

3 Rounds

50 ‘ Bear Crawl

50′ Broad Jump

10 minutes Burgener Warm Up

3 Rounds

30 Situp

20 Double Under

3 Rounds

20 Situps

20 Double Under

3 Rounds

10 Snatch

20 Double Under