WU

Row 250 meters

3 rounds of

10 PVC Pass Through

10 Push Ups

10 Lunges R/L is 1

WOD 2 rounds for time

500 Meter Row

40 Squats

30 Sit-ups

20 Push Ups

10 Pull Ups

7 Deadlifts

7 Hang Cleans

7 Front Squats

7, no wait.. 10 rounds. As Fast as Possible. 135lbs RX

10 Deck Releasing Pushups

10 Sumo Deadlift High Pull

10 Rounds

Karen 150 Wallball for time

For load:
5-5-3-3-1-1
Deadlift
Build to a 1-rep-max deadlift. 75% of your 1 Rep Max

Every 90 seconds

5 Hang Squat Cleans alternating rounds at @ 95 , 115, 135 lbs is one round.

repeat the sequence three times through.

Every 1 minute complete:
8-10-calorie Assault Bike
Complete as many rounds as possible until failure or until you reach 15 rounds.

Row 1,000 meters,

Run 1/2 mile

Row 500 meters,

Run 1/4 mile

Squat /Warm Up Rest exactly 60 seconds between rounds

5x 150, 5×175, 5 x 195

then…5.5.5@ 225

Bench Press /Warmup Rest exactly 60 seconds between rounds

then…5x 110, 5 x 125,5×140

Rest exactly 2 minutes between lifts

WOD 5.5.5.@165

10 -Power Clean-155

15- Hang Clean-135

20-Squat Clean  115