1 minute of each exercise then 1 minute rest, repeat 5 times
Score is lowest # of reps for each exercise

Pull-ups
Push-ups
Squats

lowest score: 78

• 21-15-9 of 2 towel wide grip pullups and 30 inch box jumps (towel in each hand)
  5:19mins

• 5 x 2 towel Strict toes to bar ( towel in each hand)

• 10 x Strict toes to bar.

• 7, 6, 5, 4, 3, 2, 1 of seated 18kg dumbell hammer curls. Rest 1:1

• 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 second dip holds. Rest 1:1

• 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 dips. Rest 1:1

strict press

for Time
-50-40-30-20-10
-Double Unders (singles 2:1)
-Sit-Ups

Thursday’s Resistance Training:
Box Squats
10x 2
60% of 1RM
155 LBs
Purple Band, 1 Knot

Extras:
10 Stiff Leg Clean (95 LBs)
50 GH Raises
30 Reverse Hypers (140 LBs, 170 LBs, 170 LBs)

Then …

Each 30 Seconds (for 10 minutes)
1 power clean, 1 hang clean, 1 push press
85 LBs*

Warm Up:
2x
10 Push Ups
15 Squats
10 Kettle Bell Swings

Mobility:
Shoulders on bands
Hurdler Stretch

MetCon:
3x
10 Thrusters (95 LBs)
12 Ball Cleans (30 LBs)
30 Second Plank Hold
30 Double Unders

*NOTE: I stopped during round three after 10 thrusters and 1 ball clean. I about passed out/fell on my face doing the ball clean and decided it was probably best for me to just stop.

4 x 6 minute partner suffering stations

P1 burpees x 7
P2 wall sit

P1 box jumps x 10
P2 push presses

P1 slam all x 12
P2 flutter kicks

P1 bear crawls x 2
P2 farmers carry hold

3 x log clean and press - 140
Farmers carry - 140 each
10 double unders

10 minute amrap

5 - 135
5 - 155
5 - 185

3 x 10 : squat good mornings

105 1 set
165 1 set
175 3 sets