Complete 5 Rounds for time of:

15 Back Squats (95/65)

15 Handstand Push Ups

20 HR Push Ups

20 Knees to Eilbows

25 Calorie Row

Strength wod:  Deadlift 75%  5X4

Complete for time:

20 Pull Ups

10 Overhead Squats (115/75)

5 Muscle Ups

19 Pull Ups

9 Overhead Squats

4 Muscle Ups

18 Pull Ups

8 Overhead Squats

3 Muscle Ups

17 Pull Ups

7 Overhead Squats

2 Muscle Ups

16 Pull Ups

6 Overhead Squats

1 Muscle Ups

*sub for muscle ups: 3 x Burpees + Dips

Pick your partner Saturday:

Buy In:  2000 Meter Row

Then Complete 4 rounds of: 

30 Wall Balls 10'/9' (20/14)

30 KB Swings (55/35)

30 Box Jumps (24/20")

30 Push Ups

Buy Out: 1000 Meter Row

Complete this 20 minute AMRAP of:

20 Cal Row

15 Ring Dips

10 Turkish get ups (50/35)

Complete three rounds for time of:

10 Squat Snatches (155/105)

20 Burpees

10 Pull Ups

Strength wod:  SP/PP 75% 5x4