WOD

3 Rounds for Time  800m Run 20 Kettlebell Swings 70/53 20 Toes to Bar

1)Strict Pull Ups 70%+2, 60%+2, 45%+2, 30%+2 2)For Time (cap 13) 30-25-20-15-10 Thrusters 45/33 50-40-30-20-10 Double Unders

5 Rounds Every 4 minutes  400m Run 10 Deadlifts (60-70% 1RM)

1)Strict Pull Ups 70%, 60%+2, 45%+2, 30%+2 2)Bench Press 5-5-5-3-3-3 3)DB Lat Pullovers with extension 10-10-10

1)Strict Pull Ups 70%, 60%, 45%+2, 30%+2 2)5 Rounds for Time  14 DB Strict Press 50/35 25 Abmat Sit Ups 14 Burpees 

1)Strict Pull Ups 70%, 60%, 45%, 30%+2 2)front Squat + Jerk   (Base % off max jerk) 3×1@80%, 3×1@85%, 3×1@90%

Amrap 30 400m Run  2 Turkish Get Ups 20 Walking Lunges  2 Turkish Get Ups 10 Burpee Pull Ups  2 Turkish Get Ups

3 Rounds for Time 100 Double Unders  20 Deadlifts 185/130 26 DB STO 50/35