5 Rounds For Time

30 Meter Bear Crawl

20 X Wall Ball 

5 X Wall Climb

NO METCON TODAY

10 MINUTE AMRAP

10 X Pull Ups

50 X Double Unders

PROGRESSION

2 X Sit Ups, 2 X Push Ups in the 1st Minute

4 X Sit Ups, 4 X Push Ups in the 2nd Minute

6 X Sit Ups, 6 X Push Ups in the 3rd Minute

Etc, etc, until you fail to complete the push ups in the current minute.  Once you fail to complete the push ups in the required minute, you will continue to complete the sit ups until you run out of time. 

FOR TIME:

21 - 15 - 9 Reps Of:

GHD Sit Ups

Ring Dips

GYMNASTICS PRACTICE

21-15-9 Deadlift (225/155lb)

Handstand Push-ups

HEAVY CMC PIT - 5 MINUTE AMRAP

5 X Push Press

5 X Kettlebell Swing

5 X Box Over Burpee

No Metcon Today

END OF WATCH WOD:  Tribute to Eric and Greg

3 Minute Max - Row (Cal)

2 Minute Rest

3 Minute Max - Burpee Box Jumps

2 Minute Rest

3 Minute AMRAP of:

40ft Overhead Walking Lunges

10 X Abmat Situps

FOR TIME

30 X Muscle Ups

NO METCON TODAY

100 X Hollow Rocks

(for quality...not time)

5 MINUTES MAX REPS

Right Arm Kettlebell Snatch

Rest 2 Mins...then...

5 MINUTES MAX REPS

Left Arm Kettlebell Snatch

10 MINUTE AMRAP

10 X Wall Ball Shot

50 X Double Unders

MAKE THIS THE WORST WORKOUT OF YOUR LIFE

4 X 400 Meter Sprint

1:1 Rest Ratio

Sprint 400 meters...rest the same amount of time that it took to run.

Repeat 3 more times.