Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

38.5, 44, 49.5, 49.5, 55 pounds each hand

Warmed up/cooled down w/ about 100 total Double Unders. Got 1 Triple Under. Did the P90X yoga to finish off.

100 pullups for time ( purple band)

5 rounds for time:

Deadlift (155/105#) x 12
Hang Power Clean x 9
Push Jerk x 6

12:18 @ 115

20/1 16/4 12/3 8/2 4/1 @ 115 4:36

EMOM 12 min
50 ft farmer carry (24/16kg)
5 goblet squats
5 burpees

RX

In teams of 2 complete AMRAP in 12 minutes of:

Chest-to-Bar Pull-up x 10
Burpee over the Bar x 10
Front Squat (75/55) x 15

6rds + 17

AMRAP
3 min Cleans (135/95)
1 min rest
3 min T2B
1 min rest
3 min Snatch (75/45)
1 min rest
3 min Burpees

Cleans: 22; 75#
T2B: 20; turned into K2E after 10 reps
Snatch: 29; 45# (RX)
Burpees: 40

Sprint Intervals:

300m - 1x300m - warmup - 54
150m - 3x150m - 22.04, 20.31, 20.62...5min rest between reps
100m - (50m curve,50m straight) - 2x100m - 12.82, 13.06...5 min rest between

5 Rounds for Time (Rx)
• 10 Man Makers
• 400-Meter Run

15 supermans
15 sit ups
15 squats
15 calf raises