"Chelsea"

5 pull-ups
10 push-ups
15 squats

Every minute on the minute for 30 minutes

Got all 30 rounds/minutes in
(kept pace around 35 sec. Every minute)

1 round for time

30 x Front squat (70/45kg)
Run 300m (1 round)
20 x S2OH (70/45kg)
Run 500m (2 rounds)
10 x OHS (70/45kg)
Run 700 (3 rounds)

Snatch: 5x3

3 rounds for time:

16 x Box jumps
8 x Snatch (60/40kg)
16 x Wallball
8 x HSPU

AFAP (As Fast As Possible)
21-15-9 reps of
Hang Cleans
Burpees

Thruster 1RM

1RM Bench Press 1 RM

"Jerry"

For time:
Run 1 mile
Row 2K
Run 1 mile

(Done on treadmill)

9:22 + 8:44 + 9:18 = 27:54

I think I could go lower running outside, my pace alwasys seems to be closer to 9:00 flat a mile. Not that I'm a speedster anyway, but whatever this is a git'r'done workout and I got'r'done

Push jerk 5-5-3-3-3-1-1-1-1-1

AFAP
3 rounds:
400m Run
21 KettleBell Swings
15 Burpees
9 Squat Cleans