For time: 100 Pull-ups

10 Minute AMRAP: 5 Burpees 7 KB swings 9 Squats …AND a Very happy Birthday to ALYSSA!!!

Happy Birthday RAPH! 12 rounds for time: 1 Muscle-up 9 Hand-release push-ups 8 Deadlift 185/135 4 Shoulder to overhead 135/95

Battle at the Rock WOD 2 for time: 1000 Meter run 3 Rounds: 20 Box jumps 24″/20″ 15 Toes to Bar 10 Deadlift 225lb/155lb

“Battle at the Rock” WOD 1 & Floater 2 minute Max Rep Front Squats 135#/95# 2 minute Max Rep Pullups Rest 5 minutes, then… 90 second AMRAP Tire flip jump throughs  

“Battle at the Rock” WOD 3 10 min time limit For time: 10 Squat Snatch 95/65# 20 Burpee on to Plate 45# 30 Wall Balls 20/14# 40 Hand Release Pushups 50 Double Unders

-5 minute AMRAP- 5 wall balls 5 pushups Rest 5 minutes… -5 minute AMRAP- 5 Box Jumps 50 ft. bear crawl Then, Front Squat 7×1

21-15-9 Front Squat 95/65 Push Press 95/65

For time: 10 Handstand pushups 25’/50′ Shuttle sprint 20 Burpee box jumps 25’/50′ Shuttle sprint 30 Pull-ups 25’/50′ Shuttle sprint 40 Squats 25’/50′ Shuttle sprint

9 Minute AMRAP: 5 Deadlifts 255/155 15 hand release push ups