"13.3" 12min amrap

X 150 Wall Balls @ 10/ 6kgs (150)
X 90 Double Unders (16)
30 Muscle ups

Wod

12, 9, 6, 3

Overhead Squats 135/95 - 43 lbs

Burpee Pull Ups - many weights to help me jump

Cash Out

Not for time, Run 800m

12:36 min

10 minute AMRAP

5 X KB Swings (16kg)
5 X Burpees

Warm Up
Dynamic and mobilize including (Good Mornings)

3 Attempts of Broad Jumps for distance = 1.73

6min Amrap
HSPU x 3
KB Swings x 5 @ 24/16

2min rest

6min Amrap
Deadlifts x 3 @ 60/40
Box Jumps x 5

2min rest

5min Max 10m sprints for score = 62

Every 1min perform 2 x Burpees

Deadlifts
3-3-3-3
225-275-315-365

then:

5R For Time of:
3 Power Cleans @ 55% 3rep DL
10 Burpee/Box Jumps (24/20)

100 pullups
100 pushups
100 situps
100 squats
23:14

4 Rounds
200m Run
12 Push Press (scaled: 85lbs)
Weight on the push-press is NO heavier than 95lbs for guys and 65lbs for ladies
Compare results to 11/27/12

13.4
AMRAP - 7 Minutes
3-6-9-12-15-18-21-24-27-etc. of the following:
Clean & Jerk 135/95
Toes-to-Bar

15 min AMRAP
10 KB Swings
10 Box Jumps
10 Sit ups
25 Dubs

Tabata:
pushups - 6
situps - 8
squats - 14
mountain climbers - 12

8 rounds each
20 sec on
10 sec off