Warm Up: 2 Rounds of
–3 min prac­tice of Dbl Unders
–2 min sit ups
–1 min squats

Work: 9,8,7,6,5,4,3,2,1 of
Squat Cleans (m– 95# / w– 75#)
**between each round alter­nate between either
75sec. plank or 750m row

Strict Handstand Push-ups
19 Repetitions
Rest 1 Minute
16 Repetitions
Rest 1 Minute
13 Repetitions
Rest 1 Minute
10 Repetitions

Annie
50-40-30-20-10
DU
Sit Ups

21-15-9
Deadlifts 225
Handstand Pushups

3rounds for time:
- 15m lunges one hand db over head (right)
- 15m lunges one hand db over head (left)
- 15 pull ups strict

M25/W16kg

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

3-3-3-1-1-1

5 ROUNDS (37,5 minutes)

ONE ROUND IS each station following:

• 1 minute on
• 30 seconds off to rest and change station

STATIONS

• Ski-erg (cals)
• Assault Bike (cals)
• Row (cals)
• Burpees to Pullup bar (reps)
• Double unders (reps)

SCORE IS YOUR TOTAL PERFORMED REPS AND CALS

With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)

Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.

Scroll for scaling options.
Post heaviest load for the snatch, clean and deadlift to comments.

Compare to 150311.

"Jack" AMRAP in 20min. of:

10 push press at 115lbs/75lbs
10 kettlebell swings at 1.5pd/1.0pd (55lbs/35lbs)
10 box jumps at 24"/20"