21-15-9 reps for time of:
95 pound Front squat
Burpee
Pull-up

7:18

this was a fun little wod, went unbroken on FS and pull ups

the burpees were tough!

Bench Press - 2 reps 10x
- 165lb

3 RFT
Double unders - 25
Turkish Get-ups - 6/side (25lb)
- 17:08

OH Squat - 5 RM
- 110 lb (should have done more, time ran out)

WOD - 10 min AMRAP
KB Snatch - 5/side (44lb)
Box Jumps - 15 (24")

10 min AMRAP

3 Snatch #135/#95
10 Ring Dips

#115 & #95 for me

Pre-WOD: 20X1 Back Squat (#160)

WOD: For Time:
-30 Push Press (75#)

-50 Double Under (150 singles)
-20 Push Press (75#)
-50 Double Under
-10 Push Press (75#)
-50 Double Under

Post WOD: 50 Ring Dips (few sets as possible)

Warm up:
Run 400m
Stretch

Alternating:
Push ups
2-4-6-8-10 x3
Dead hang pullups
1-2-3-4-5 x3

For Time:
"GRACE"
30 clean and jerks @ 135#
(1:54)

Rope Climbs

Tire flips
reps @ 500#
reps @ 600#
reps @ 700#

100 Burpee Challenge Day 55

Pre-Wod: 5X3 Power Clean (45-55-65-75-85)

WOD: 3RFT
-400 Meter Run
- 12 Dead Lift (225/135)
- 21 Box Jump (18")

Box jumps slow me down. I still have to really concentrate on each jump!

10x1000m concept bike
1 min rest between sets

8min CAP:
- 50 x 9kg Wall Balls
- 40 x 30" Box Jumps
- 20 x 40kg G2O
- 10 x 40kg OHS
- max burpees onto 20kg plate in time remaining
- immediately followed by 800m run

8min AMRAP:
- 10 x alternating 20kg Plate OH Box Step Ups
- 10 x 40kg Hang Clean
- 10 x Toes to Rings
- 5 Rounds

21 x Ring Dips
21 x 40kg Power Snatch
200m run
15 x Ring Dips
15 x 40kg Power Snatch
200m run
9 x Ring Dips
9 x 40kg Power Snatch
200m run