15 mins to find your 1rm for Clean & Jerk = 100

Then,

3 rounds

Run 400m

7 C & J @ 70% of the above weight

Time = 13:59

Run 200
30 Clean & Jerk @40/30
20 Pull-Up
Run 400
20 Clean & Jerk @40/30
10 Pull-Up
Run 800
10 Clean & Jerk @40/30
5 Pull-Up

16 Rounds 

100M sprint
10 DU

3x10 GHD Situp wallballs with 1 min. Rest between sets #10

400m Run warm up
2x5 of:
Light weight KB windmills
Dive bomber stretch complex
then:
Up and back of butt kickers & high knees
then:
1x5 of windmills and dive bombers

Push Press 5x5 (last set 5+)
(110, 115, 125, 135, 155# (8x))

WOD:
15 minutes to get as far as possible of:
- Elizabeth
21-15-9 of
135# cleans
Ring dips
- 50 sit ups
-AMRAP Cindy
*Score is rounds of Cindy
3 complete rounds plus 5 pullups, 7 pushups.

75 Burpees

Snatch @ 125lb
Ring dips

WOD:
5x
2 Body Blasters
4 Ring Dips
6 Pull Ups
8 GHD Sit Ups (a.k.a. The DePantser … d’oh!)
10 Push Ups
12 Box Jumps 24”/20”

8 Minute AMRAP
8 Push Ups
10 Med Ball Cleans @ 20 lbs
12 Sit Ups

4 rounds, plus push ups and 7 med ball cleans

100 Burpee Challenge Day 69