Complete as many reps as possible in 10 minutes of:

KB snatches (55/35)

200 is the goal for competitors.

21-15-9

Thursters - Subbed 35lb for hurt shoulder
Pull-ups - Subbed jumping pull-ups

Did definitely have difficulty pressing only 35lbs over head with right shoulder, especially after a long day of form work!

2 person team - 8 min

One person runs will med ball around group and up around hill - 16lb
Other person KB Swings - 16kg (Russian)

The catch...on the minute everyone 5 hand release push-ups. (plus one bonus set)

Perform 2 Front Squats on the minute for 10 minutes
- increase to desired load

then...

With a 10 min clock, row 1000m and then perform as many deadlifts (185#) as possible in remaining time
-score will be total reps

10 x 2 Back squat at 65% 1RM (165#)
- rest 45 sec between sets

10 x 2 Shoulder-to-overhead at 65% 1RM (95#)
-rest 45 sec between sets

Core work: “Tabata sit-ups”
20 sec on, 10 sec off for 8 rounds

Weightlifting
6x3 Power Snatch (40kgx3, 50kgx3x6)
1 Power Clean & 5-4-3-2 Front Squats (55kg, 65kg, 75kg, 85kg)
3x6 Single-Leg Hip Thrusts + 15 KB Situps (24kg)

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
5 Dumbbell step-ups

Increase the load each round. Rest as necessary between rounds.

40 lbs 1st set
50 lbs. 2nd set

12 MIN AMRAP:
8 x KB SWING
10 x SIT UPS
12 x BURPEES

110218

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

30 Wall ball pushups
30 Wall sit-ups

AMRAP

5 Pull-ups
10 Push-ups
15 Air Squats

Did as rx. First time actually doing kipping pull-ups!