For time

Run 100m backwards, then sprint 100m forwards x4
100 Double Unders
50 Glute Ham Sit Ups
30 KB swings RX for females was 1.5 pood/53#
20 Box Jumps - 24"

Advanced runners - 2 total rounds
Beginners - 1 round

Wasn't pretty but I finished!

(Fran)
21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

(Warmup)
3 rounds of 10-15 reps:

Samson Stretch 
<a href='/journal/movements/20'>Overhead Squat</a> with pvc pipe
Sit-up
Back-extension
Pull-up
<a href='/journal/movements/310'>Dips</a>

Complete 3 rounds of the following:

500m Cycle
21 Walking Lunges
15 Pull Ups
9 Burpees

(Warmup)
3 rounds of 10-15 reps:

Samson Stretch 
<a href='/journal/movements/20'>Overhead Squat</a> with pvc pipe
Sit-up
Back-extension
Pull-up
<a href='/journal/movements/310'>Dips</a>

(Skill)
OHS - 3 x 15 at 75lbs

Bench press 1RM: 225lbs
Squat 1RM: 295lbs
Mile time: 6:29

Three rounds for time of:

21 Front Squat, 95 lbs / 65 lbs
40 ft Handstand walk
30 GHD Sit-ups
40 ft Handstand walk

Back Squat 3-3-3-3-3

185, 205, 225, 235, 245 (1)

Push Jerk 3-3-3-3-3

135, 165, 175 (F), 175 (1)

• 15 min AMRAP:

  • Power Clean (135 / 85)
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

5 minute break

• 5 minute AMRAP:

• 10 toes to bars

• 10 situps

• 10 burpees

• Strength: Push Press 5-3-3-1 (15 min cap)

• 3 rounds

• 20 KB American Swings (70 / 44)

• 30 KB Sumo DLHP (70 / 44)

• 750 M run