WOD 15

21-15-9 deadlift, push press. For time

WOD 14

800m run, 30kb swing, 30 dip

WOD 13

Front squat 5-5-5

WOD 12

Run 2mile. For time

WOD 11

21-15-9 dumbell thruster, pullup. For time

WOD 10

400m run, 10 box jump. 5 rounds for time

WOD 9

30kb snatch (ea). For time

WOD 8

Back squat 5-5-5, 25 knees to elbows

WOD 7

100m sprint, 100m walk. 8 rounds for time

WOD 6

5 pullup, 10 dips, 15 air squats. 5 rounds for time

WOD 5

150 lunge walk (ea), 100 situps. For time

WOD 4

Push press 5-5-5

Try starting with 65 lbs

WOD 3

100 jumpjack, 75 air squat, 50 pushup, 25 squat thrust. For time

Complete each exercise before moving to the next. You can break them up into sets if its easier for you (ie 5 sets of 10 pushups) but since its for time you will want to complete the series as fast as you can!

WOD

Run 2k. For time

WOD - Work Out of the Day

Warmup:
400m row - once
5 squat, 5 pushup, 5 pullup, 5 situp - for 2 rounds

Workout:
Deadlift 5-5-5

*Anytime I give you a 5-5-5 your goal is to load it so that 5 is the most you could have done for the set. I'd say you prob can get at least 135 for these. But do a warmup set to work your way up. Maybe start with 95 then 115 then 135.