12 Min AMRAP
- 7 Kettlebell Swings @ 53#
- 14 Hand Release Pushups
- 21 Squats

Completed 7 Rounds plus 14 Reps

Warmup:
Jog 400m, then
3 Rounds
- 15 Pushups
- 15 Squats
- 15 PVC Passthroughs

Strength:
5x5 Push Press
95,105,115,125,135

Throwback PSKC "Tough Mudder Tuesday" workout from August 2011:

Stoplight run
20 each:
pullups
pushups
situps
squats

Legion run 
30 of each: 
pullups
pushups
situps
squats

Lantern run followed by....
50 each:
pullups
pushups
Situps
squats

Class is at 4:30 Monday:

Skill:
7X1 Full squat Snatch + 3 behind the neck Snatch Grip Push Press – heaviest possible, rest 60-90 seconds between sets

Conditioning:
4 rounds for time (you go, I go with a partner. Switch after each partner completes the full round of exercises)

-Row 500m
-12 OH Squats (105/75)
-12 pullups

Hang power snatch 3-3-3-3-3 reps

65-75-85-95-105(fail)-95

Spent day kayaking

Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups

"Severin"

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

Sprint Intervals:

100m Sprint Intervals - 10x100m - (1-5 w 4 min rest, 6-10 w 5 min rest, rolling start, in curve) - 14.72, 14.53, 14.41, 14.28, 14.32, 13.72, 13.81, 14.23, 13.97, 13.72

Circuit 1:
3 rounds of descending reps (9,6,3) of: thrusters (165 lbs)
Muscle Ups

Circuit 2:
3 sets of
20x sit ups
20x ring dips

Circuit 3:
10 rounds performed in ascending reps )(1,2,3,4,5,6,7,8,9,10) of bench press (225 lbs)
Front Squat (225 lbs)

Squat:
8x175
8x185
6x215
6x225

Front Squat:
5x135
5x145
5x155
5x165