5 Rounds of: 1 minute Row 1 minute DB thrusters, 35/25lbs 3 minutes rest Post total number of calories and repetitions
Total calories and repitiions: 123 rx
Front Squat 2-2-2-2-2 3 Rounds 10 Hang Squat Snatch (75/55) 60 Double Unders
Front squat: 130lb max
TimeL 14:12 with 35lb Hang squat snatch…..sucked with double unders
21-15-9 Overhead Squat (115/75) Ring Dips/Push-ups Burpees Post time to comments. Jump laterally over your bar as you clap on each burpee.
time: 15;14 with 65lb for OH squat
4 Rounds 15 Unbroken Box Jumps (24/20) 15 Unbroken Wallballs 15 Unbroken KB Swings (1.5/1) 15 Unbroken Push-ups 15 Unbroken Pull-ups
Time: 20:35 with 1 black band for pull-ups (scaled to do 10 reps)
Press 1-1-1-1-1-1-1 Establish 1RM and complete remaining Reps at 90% 3 Rounds 20 DB Power Snatch (45/25) 10 L Pull-ups
75lb press max
Time: 7:46
9-6-3 Deadlift (315/205) Handstand Push-up Weighted Pull-up (40/20) Run 1 Lap
Time: 11:44 with 145lb for deadlifts, 2 blues for HSPU
For Time: 21-15-9 Power Clean (155/105) Ring Dip
Time: 7:46 with 85lb for power cleans and use of toes for ring dips
Bench Press 3-3-3-3-3 8 Rounds Tabata Pull-ups Squats
bench press max 100×2.
Tabata: pull-ups: 37 and squats 116
