Three rounds for time of:

15 Ground bench press 45 lbs / 30 lbs
25 GHD hip extensions
800m Run

Cash Out
1 min. handstand walk
100 m bear crawl
100m crab walk
1 min. handstand walk

Row 500m

Skill:Muscle-ups / Ring dips - Superset 15 Double-unders

WOD: For Time

100 Push-press #45
100 Ab-mat sit-ups

• Every minute on the minute complete 5 burpees*

For 15 minutes, on the minute, switch movements:

Squat cleans 135 lbs / 95 lbs
Box jumps 24" / 20"

For time of:

30 Clean and jerks 135 lbs / 95 lbs - 80#
500m Run
5 Rope climbs - 3 for 1 ground to stand rope pulls
500m Run
100 Burpees - rx

11/13
Strength
3x6 shoulder press 70-80%
1. 100#
2. 105#
3. 100#

Olympic
5x3 hang power clean 80-85%
1. 185#
2. 195#
3. 205#
4. 210#
5. 210#

Interval
10:00 alternating on the minute.
4x power clean 185#
12x toes to bar

Bitchwork
3 rounds 750m row 1:1 rest
1. 2:39
2. 2:43
3. 2:42

snowshoeing for an hour.

20 minute AMRAP of:

5 Squat Cleans (105 lbs)
10 Box Jumps
15 Kettlebell (45 lbs)

10 rounds for time of:
200m run
3 hspu's
6 overhead lundes 35# plate
12 box jumps 35"
24 double unders

time- 30:06

cash out 100 burpees for time ( 5:50)

200m run
9 Hanging cleans
6 Push press

Strength/Skill

Snatch - 65% x 2 x 4 @ 95#
Clean & jerk - 65% x 2 x 4 @ 115#

WOD

Thrusters (95#/65#)

With a continuously running clock, perform 1 thruster the first minute, 2 thrusters the second minute, 3 reps the third minute, 4 the 4th minute, and so on until you are no longer able to complete the required amount of reps within the minute. Use as many sets as needed each minute.

10 rounds plus 8 reps on the fail round.