Strength / Work Capacity / Stamina

A. Back Squat 5-5-5+
B. 3 RFT:
10 Overhead Squats (135)
50 Double Unders

C. 5 RFT:
20 Wall Ball (20)
18 KB Swings (70)
15 Ring Dips
12 Pistols
Run 400m
(w/20# Vest)

A. 270 x 11
B. 3:07
C. 37:51

Strength / Work Capacity

A. Bench 3-3-3+
B. Dynamic Back Squats 12x2 @60% 3 bands 1:00 rest bw
C. Do 1 muscle up and 5 Ring Dips x3 without coming off the rings. x4 Rounds
Rest 2:00 bw rounds
D. 3 RFT
30 Pushups
20 OHS (95)
30 KBS (Red)

A. 185 x 10

B. 195#

C. Failed set 3 round 4

D. 13:30

Work Capacity / Team Workout

Teams of 4 (2 men, 2 women)
For time:
250 Chest to Bar Pull Ups
250 KB Swings (53/35)
250 Double Unders
250 Overhead Squats

Time: 23:16

Work Capacity

AMRAP 20:00
2 Muscle Ups
4 Handstand Push Ups
8 Overhead Squats @ 115#

Rounds: 10

Rest 5:00

6 Sets:
1:00 Row @ 100%
1:00 Rest

HIghest Mtrs: 281
Lowest Mtrs: 251

Benchmark "Jeremy"

21-15-9
Overhead Squat 95#
Burpees

Time: 5:05