WOD

Four rounds for time of:
7 Muscle-ups (3 pull ups and 3 Dips = 1 muscle up)
225 pound Deadlift, 15 reps
Walking Lunge, 30 steps
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Rest Day

Rest Day

WOD

Run 5 40m sprints, 1 min rest between each sprint.

Snatch
6-4-2-1
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WOD

For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box
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WOD

As Many Rounds as Possible in 15 min of
12 Push ups
8 front squats 135/85lbs
6 Toes to Bar
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WOD

3 Rounds for time of:
40 Double Unders
20 KB Swings 24/16k
15 Pull ups
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WOD

4 rounds for time of:
In 3 minutes complete:
12 Clean and Jerks
Max cal Row the remaining time
Rest 2 minutes between sets

Rest Day

Rest Day

WOD

Complete 20 min of:
Run
Post total distance completed in 20 minutes.

WOD

Deadlift
5-5-3-3-1-1
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Go Heavier that last week