For time:

• 120 double-unders
• 60 chest-to-bar pull-ups
• 60 hang power snatches
• 120 double-unders

Men use 95-lb. barbell
Women use 65-lb. barbell

Flat Dumbell Bench Press:
- 3 rounds: 30kg x 5 = 300 (each arm)
36kg x 5 = 360
42kg x 5 = 420
TOTAL = 1,080

Incline Barbell Bench Press:
- 3 rounds: 60kg x 3 = 180
80kg x 3 = 240
90kg x 3 = 270
TOTAL = 690

Decline Dumbell Bench Press: (each arm)
- 3 rounds: 30kg x 5 = 300
34kg x 5 = 340
38kg x 5 = 380
TOTAL = 1,020

Flat Bench Butterfly Curls:
- 3 rounds: 16kg x 5 = 160 (each arm)
20kg x 5 = 200
20kg x 5 = 200
TOTAL = 560

       GRAND TOTAL = 3,350

In teams of 2 complete the following:

12min AMRAP:
- 10 x 80kg Dead Lift
- 5 Pull-Ups

Only one person allowed to be working at a time. Complete the dead lifts then do the pull-ups whilst the other is resting.

Matty O and Bretto - 16 complete rounds (8 each)

3rds:
Toes To Bar (15)
Double Unders (50)

20 min AMRAP

5 Thrusters 95 lbs
7 Hang Power Cleans 95 lbs
10 Sumo Deadlift High Pull 95 lbs
100m run

True completion - 5 1/2 +2

Bench press 3x10 (60-70%), 3x5 (80%), 3x3 (85-90%)

12 minutes to complete as many rounds as possible
5 HSPU
10 Hanging Power Clean 95 lb
15 Box Jumps 24"

Still struggling with proper technique on some of the Olympic and power lifts. Power cleans really slowed me down on this one.

Deadlift Fridays

Tabata (16 rounds 20 seconds work, 10 seconds rest)

Alternate
Body Weight Deadlift: 5,5,5,5,5,5,5,5 @ 115
Over the Bar Jump Burpees 5,5,5,5,5,5,5,5
Lowest round score for each is your score.

Flat Dumbell Bench Press:
- 3 rounds: 18kg x 5 = 180 (each arm)
18kg x 5 = 180
18kg x 5 = 180
TOTAL = 540

Incline Barbell Bench Press:
- 3 rounds: 40kg x 3 = 120
50kg x 3 = 150
50kg x 3 = 150
TOTAL = 420

Decline Dumbell Bench Press: (each arm)
- 3 rounds: 18kg x 5 = 180
20kg x 5 = 200
20kg x 5 = 200
TOTAL = 580

Flat Bench Butterfly Curls:
- 3 rounds: 10kg x 5 = 100 (each arm)
10kg x 5 = 100
10kg x 5 = 100
TOTAL = 300

       GRAND TOTAL = 1,840

20 minute AMRAP

5 Pull Ups
10 Push Ups
15 Squats
400m sprint

Finished 9 rounds with 2 seconds to spare!!