15 Minute AMRAP:

2 Muscle Ups (progressions)
4 Handstand Push Ups (feet on 24" box)
8 Kettlebell Swings @ 1 Pood

5K Run

Post WOD:

50 Reps T2B/GHD

Stretch, Foam Roll, LAX Ball, mobility

For Time:

8 Rounds
10 KB #53/#35
100 M Sprint
10 Hand Release PU

Mid-hang clean - 3RM; 90% x 3 x 2
- 95x3 / 115x3 / 135x3 / 145x3
- 90% 130x3 / 130x3 / 130x3
Power snatch - 70% x 3 x 3
- 85x3 / 105x3 / 105x3
Clean deadlift - 5RM
- 205x5 / 225x5 / 275x5
Good morning - 3 x 5
- 55x5 / 65x5 / 75x5

3 sets; no rest:
5 sandbag shoulder/side (30lbs)
15 pull-ups

21-15-9
squat clean 135 pounds
ring dips

20 min. AMRAP:
5 pull-ups
10 push-ups
15 squats

FGB Style-perform each exercise for 1 minute. At the end of the minute move to the next exercise without rest time. At the end of the round, rest 1 minute. Perform 3 rounds.

Burpees

Abmats

Push ups

Double Unders

Box Jumps 24/20

For Time: (20 minute Cap)

100 Pull Up
100 KB Swing (53/35)
100 Double Under
100 O/H Squats (95/65)

Got through the first two exercises and 57 double-unders. Never made it to OH Squats

Glad for the 20 minute cap...

Starting from the sideline, sprint down the goal line, side shuffle 5 yards, run backwards back to the other sideline, side shuffle 5 yards - repeat every 5 yards for the length of the football field.

10min AMRAP Dumbbell Complex:
- 20kg Dumbbells
- 10 x Deadlift
- 10 x Hang Clean
- 10 x Push Press
- 10 x Front Squat

• 4 Rounds + 10 Push Press