5 RFT
10 pc 61 kg
10 bfb

1 (Power Clean + Push Jerk + Split Jerk)

5 rounds
Increase weight every round

Strength: 5x5 DB Push Press

WOD: 4 Rounds For Time

20 Lunges (10 each Leg)
10 Power Clean (155/95)
200 Meter Run

---

Strength: 35-40-45-50-50
WOD: 11:01 (45lb. DBs; Ran on a treadmill)

3 rounds
1′ burpees
1′ box jumps 20″
1′ ground to overhead @15/10

AFAP --Z Time cap 12 min.
- 5 sets of:
--- 5 snatch (30/20 Kgs).
--- 4 Burpees over the bar.
--- 3 Strict Pull-ups.
--- 2 Toes to bar.
--- 1 MU.

7 min window:

15 Strict Press @40kg
15 Strict Press @45kg
AMRAP Strict Press @50kg

REST 3 min

7 min window:

15 Back Squat @80kg
15 Back Squat @90kg
AMRAP Back Squat @ 100kg

REST 3 min

7 min window:

15 Power Clean @40kg
15 Power Clean @50kg
AMRAP Power Clean @60kg

• 1 rep = 1 point
• Score is the total reps

3 RFT

Do in teams of two

50 kb swings 20kg.
50 hang to overhead db 20kg.
400m run with 15kg. sandbag

Run in hills if possible

50 box jump
50 KBS 24 kg
50 sit ups
50 squat
50 push ups
50 jumping jacks
50 bench dip
50 thruster 20 kg
50 climbers

6 x 3 min intervals
2 min rest between sets

a:
24 cal ski
30 wb
amrap DU

b:
20 cal assault bike
10 power cleans
amrap burpees

150m - 4x150m - on track - 23, 21.5, 21.4, 21.8
60m - 4x60m - on track - 8.03, 7.93, 7.95, 7.78