20 Minute AMRAP

20 DU's(60 SU)
15 Air Squats
10 Burpees
5 TTB

40 OHS W/ Med Ball(#10)

40 Wall Ball

40 DU

40 Burpees

40 Pushups

40 Pullups(green band)

5 Rounds of:

25 kettlebell swings (#53/35)
25 situps
50 DU

Max Back Squat
Max Overhead Strict Press
Max Deadlift

5X
200 m run
10 thrusters (75#)
Pull ups

Actual:
200 x 5
Thrusters 7,10,10,10
Pullups 10

30
20
10

Russian Swings (70/53)
Wall ball 20/15
Burpee box jumps

You will do 30 reps of each exercise then 20, then 10...totaling 180 reps!

15min AMRAP
Walking lunge x20 each leg,
Push press (20kg) x10,
DUBs x30

Still doing back rehab scaled weights

For time
1 round
50 wall ball
10 ctb
Directly to
2 rounds
50 air squat
10 ctb
Directly to
3 rounds
500m air bike
10 ctb

21 Thrusters #115
24 Pull Ups
15 Thrusters
18 Pull Ups
9 Thrusters
12 Pull Ups

Bench:
5 x 210
3 x 245
2 x 275

Death by Clean and Jerk
1st min: 1 c & j @ 135lb
2nd min: 2 c & j @ 135lb
.
.
11

Made it through 11 rounds and stopped

• when I did this a few months ago I struggled to finish 10 rounds. Had about 25 sec left after finishing 11, but my form was scaring me with my shoulder still recovering.