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

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