Deadlifts /Warm Up  5 x 150, 5 x 170, 5 x 195

WOD 5.5.5 @ 225

Press Warm-Up 5 x 80, 5 x 90, 5 x 105

Rest exactly 60 seconds between rounds

WOD 5.5.5.@ 120

Rest exactly 2 minutes between rounds

Kettlebell Swings

20,18,16,14,12,10,08,06,04

Deck release push ups

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

Airdyne Bike

30 Cals for 7 rounds 

Run 400M

21 Kettle bell Swings

15 Push Press

09 Pull-ups

3 rounds for time

Bench Press

Warmup

Rest  60 sec. per round

5x 115, 5 x 135,5×150

Rest exactly 2 minutes between lifts

3.3.3 @ 90%

Warm up 400 meter Run, 500 meter Row.

Bull

Two rounds of:

200 Double-Unders

105 pound OHS 50 reps

50 Pull-ups

Warm up 400 meter Run, 500 meter Row.

Squats@225

10 Dips or  6 ring dips

 6 Rounds for time

Warm up 400 meter Run, 500 meter Row.

Run 800M

21 x KB swing ( 1 pood)

3 Rounds for time:

Warm up 400 meter Run, 500 meter Row.

50 pushups unbroken.

Row 200 meters

Snatch – 95lbs 7 reps

6 Rounds

Warm up 400 meter Run, 500 meter Row.

5 Squat Cleans (155/ 105)

10 Dumbbell Push Press

5 Rounds for time