AMRAP 15
9 Deadlift 100/155
12 Push Up
15 Box Jump 20/24

OH MY GOSH!!! I managed to get an extra 100 reps on top of last year!!!!!!

Last year my score was 165 reps.

Today I scored 265 reps!!!!!

Strength -5 truck pushes (97 Mercury Mountaineer) @3% incline for 40 meters. Rest as necessary between sets.

WOD -Set an interval timer for nine 90 second rounds and set up four stations with various implements: 95 lb. bar, two 45 lb. dumbbells, a 60 lb. kettlebell, and an 80 lb. log ( a real one, not the fabricated strongman logs). Every 90 seconds, do 10 sit-throughs and rotate to the next station. The rest of the time, ground to overhead, however you like, for max reps.

Twelve rounds for time of:

12 Wallball shots, 20 lbs / 14 lbs
12 Toes-to-bar

• 20 HSPU
• 30 Dead Lift (185,115)
• 40 Burpee
• 50 KB Swing (53,35) *50

8 Rounds For Time:

10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

*Post Times.

Sub singles

5 rounds of:

2 minute rounds followed by 2 minute rest:

• 200M Run
• 10 Thrusters (95/65)
• As many CTB pull ups as you can*

Post WOD:

• 80 sit ups
• 40 T2B
• 40 GHB

1 round of cindy
1 C&J (135/95)
1 round of cindy
2 C&J
.....
1 round of cindy
10 C&J

Cindy = 5 pull ups, 10 pushups, 15 air squats

PSKC KB Complex

Snatch-push press-clean-thruster-pushup
So you'll do a kb snatch, lower it to the rack, do a push press, then a clean and then a thruster. Set bell down and do a pushup...that's one rep. So one rep weak side, one rep strong side, then 2,3 etc...
We will ladder up and down
1-2-3-4-5-4-3-2-1 w/s
53/35

After workout I did 10 wall walks!

Squat Clean
3-3-3

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods (overhead)
60 Sit-ups
70 Burpees

My last set I did 3@135 and pr'd at 140, attempted 145, maybe next time

Did HSPU 1 and 2 at a time. Ugh.

1 hour session with Coach Mongo at CFW

All jerk work, was great skill work.