PR: Build to 1RM Deadlift

WOD:
AMRAP in 6 Minutes:
12 x Deadlifts (185/125)
12 x Lateral Bar Over Burpees

AMRAP in 5 Minutes:
10 x Thrusters (95/65)
10 x Box Jumps (24/20)

2 Minute Rest

10 x 50 Meter Sprints

2 Minute Rest

AMRAP in 5 Minutes:
10 x Thrusters (95/65)
10 x Box Jumps (24/20)

————————–

Intermediate:
Thrusters (75/55)

Beginner:
Thrusters (45/35)
Box Jumps (20/14)

For Time:
250M Run
25 x Wallballs (20/14)
25 x KBS (53/35)
250M Run
25 x Pullups
25 x Front Squats (95/65)
250M Run
25 x Situps
25 x Hang Power Clean (95/65)

Complete for Time:

(Elite)
Reps of 8-6-4-2 of:
Power Clean (155/115)
Turkish Get-up (44/26)

(Intermediate)
Reps of 8-6-4-2 of:
Power Clean (115/95)
Turkish Get-up (35/29)

(Beginner)
Reps of 8-6-4-2 of:
Power Clean (95/65)
Turkish Get-up (25/10)

Complete AMRAP in 8 Minutes:

(Elite)
3 x Deadlift (225/125)
3 x C2B Pull ups
6 x Deadlift
6 x C2B Pull ups
9 x Deadlift
9 x C2B Pull ups

Add 3 reps to each exercise each round…

(Intermediate)
Deadlift (185/115)
Pull ups

(Beginner)
Deadlift (135/95)
Jumping Pull ups

Kelly

(Rx)
5 Rounds for Time:
400 Meter Run
30 x Box Jumps (24″/20″)
30 x Wallballs (20/14)

(Intermediate)
4 Rounds for Time:
400 Meter Run
30 x Box Jumps (24″/20″)
30 x Wallballs (20/14)

(Beginner)
4 Rounds for Time:
250 Meter Run
20 x Box Step Ups (20″/14″)
20 x Wallballs (14/10)

PR
1RM Overhead Squat

WOD
(Elite)
4 Rounds for Time:
10 x Handstand Push ups
1 x Legless (L-Sit) Rope Climb (15/10 ft.)

(Intermediate)
4 Rounds for Time:
6 x Handstand Push ups
1 x Rope Climb (15/10 ft.)

(Beginner)
4 Rounds for Time:
6 x Elevated Box Push ups (modified HSPU)
2 x Rope Climb (lying to standing position)

Complete for Calories Rowed

0:00 – 5:00 Minutes:
150’ Dumbbell Walking Lunge (50/35)
50 x Sit-ups (Ab-mat)
Max Calorie Row

5:00 – 8:00 Minutes: Rest

8:00 – 13:00 Minutes:
150’ Dumbbell Walking Lunge (50/35)
50 x Sit-ups
Max Calorie Row

13:00 – 16:00 Minutes: Rest

16:00 – 21:00 Minutes:
150’ Dumbbell Walking Lunge (50/35)
50 x Sit-ups
Max Calorie Row