In teams of two, 4 RFT:
-30 Squat Clean (75)
-30 Box Jump (24")
-400 Meter Run

Run 800m

15 Burpees

15 KB Sumo-deadlift high pull 2p/1.5p

15 Hand release push ups

3 rounds

FOR STRENGTH: 8-6-4-2
Double KB thrusters
Strict Pullups
Deadlift

Finisher:
Double kb thrusters (53/35)
burpees
5-10-15-10-5
*What's worse than barbell thrusters? Double kettlebell! Enjoy the moment and relish the discomfort.

NOTE: DO NOT USE OUTDOOR RIG UNTIL FURTHER NOTICE

STRENGTH:
6 minutes to work up to heavy double kb clean and press
- Got 70s. Did not try 88s

THEN...

Psycho Circuit
round 1 30w/25r
round 2 30w/20r
round 3 25w/15r
round 4 20w/10r
round 5 20w/10r
*rest 1 minute in between rounds

Here’s the circuit
Prowler
flutter kicks
burpees
slamball
Jump Rope
swings
battling ropes
box jumps

39 Pullups
39 TTB
39 <a href='/journal/movements/1689'>Burpees</a>
39 <a href='/journal/movements/1069'>DU</a>
39 Pull ups
39 TTB
39 <a href='/journal/movements/1689'>Burpees</a>

_____________ 30 minute time cap, then....
Sled drag start with #135/90 One drag
Add one #45 plate another drag
keep adding #45 and dragging until failure, no rest between drags...load and go

Warm Up:
2x
5 Strict Pull Ups
10 Jumping Squats
20 Sit Ups

Mobility:
PVC Pass through
PNF Hamstring

MetCon:
3x
12 Power Snatches @ 95 lbs
12 Weighted Box Steps w/ 45 lbs
12 Leg Levers with Hip Raise

Max Effort:
3x
5 Romanian Dead Lifts @ 165 lbs
Rest 60 seconds
5 Barbell Wipers (or 10 Floor Wipers if needed)
Rest 60 seconds

20min AMRAP
5 pull ups
10 push ups
15 air squats

19+5 air squats
Ripped at round 13 :-(

Death by Power Cleans
Do 1 power clean the 1st min,
Do 2 powercleans the 2nd min,
.
.
.
Until you can not finish the number of power cleans for that min.
135#/75#

115

1) 1 Snatch (from floor) + 1 Hang Snatch (just above knees) EMOM for 7 minutes @ 85% then rest 2 minutes.

Notes: These reps should be performed unbroken. If this is absolutely not possible, then the bar may be dropped after the full snatch, but the goal is to not put the bar down between reps.

2) Perform single Snatches (no hang) @ 90%, 95%, and 90%. Rest at least 2 minutes between reps and allow for no more than 3 misses total.

*had one miss on set 4.all unbroken. made all 3 90%, 95%, 95%.

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

as rx'd 3:33