AMRAP in 20 minutes:
Run 200
1 High bar Back squat 225/155
Increase the rep of the back squat each round ( 2nd round, do 2 bs, 3rd, do 3, etc.)
Use a weight approx 70% of your 1RM up to a max of 225/155. If you don’t know your 1RM, use a weight that you could do (with [...]

For time:
Row 500
100 Double unders
5 Rounds of the couplet:
2 Muscle ups
20 Air squats
100 Double unders
Row 500
5 Min rest
5 Rounds of the couplet:
4 Tire flips
6 Burpee box jumps
If you don’t have muscle ups yet, do 5 rounds of “Cindy” for the first couplet (5 pu, 10 pushup, 15 squat).

The Tony
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift 185 lb./125 lb.
Box jump 32″/24″
Strict Chins (palms in)*
*Strict chins are done with an obvious pause at the bottom of each rep. So, you may not swing at the bottom, you must pause (think of someone giving you a rep count on each one).
Mod Deadlift to 40% of your 1RM or [...]

4 times on the 5:00 minute interval:
Run 400 meters
 
Record your lowest and highest run. Aim to keep them within seconds of each other.

For time:
35 Back squat 135/95
25 Pullup
15 STO 135/95
35 Front squat 85/65
25 Pullup
15 STO 85/65
35 OHS 65/45
25 Pullup
15 STO 65/45
 
Great day to do some mobility on the hips before the workout. Remember to warm the shoulders up appropriately for the front and overhead squat. What a great workout!

For time:
Row 1,000 meters
50 Box step ups 24″/20″
30 Hang cleans 225 lb./135 lb.
If you haven’t worked as pistols as a skill before this wod, stay with the step ups. You can do a 5x __ set after the workout if you wish to work on the skill of the single leg squat. Another modification for [...]

Deadlift, 10 sets of 2
As many rounds as possible in 15 minutes:
500 Meter row
40 Push press 75 lb./55 lb.
30 Ring row
2 minute plank
1 minute rest

Check out the Thunder Challenge coming August 4-5 in Castle Rock. MBS is the hosting gym and MBS’ers get a discounted signup. You have until the end of April to get 50% off registration. Let’s get some teams to do it!
Tough Mudder and Thunder Challenge inspired WOD:
This one will just be easier if you come [...]

“Diane”
21-15-9 reps for time:
Deadlift 225 lb./155 lb.
Handstand pushup
Mod 1 - 205/135
Mod 2 - 185/125
Mod 3 - 165/115

AMRAP in 15 minutes of:
10 Ring dips
15 Hang power clean 115 lb./75 lb.
20 Knees to elbows