4x8 DB Bench Press 45#
4x8 DB Row 45#
4x8 Hammer Curl
4x8 Shoulder Press
4x6 Close Grip Chin-Up
4x12 Lateral Raise
4x6 Scarecrows

Round 1 - 95
2 - 115
3 - 125
4 - 135
5 - 145

7 times -
Clean (full clean into front squat)
Push Press
Back Squat
Push Press (behind head)

50 Wallball (20 lbs)

then 10 minute AMRAP of

30 Double-unders
20 Sit-ups
10 Snatch (75 lbs)

21-15-9

DL #225
HSPU

“Amanda”

For time

9-7-5

Muscle ups
Snatch 135# but I did 95#

Bench (Pyramids)

200x2,#195x4,#165x6,#115x8,#45x10 (Rest 2 min)

180x2,#175x4,#165x3,#145x3,#115x8,#45x10

Bag Kicks: Round house kicks, Front kicks, Push kicks, Spinning back kicks, Jump kicks (Partner target pads) 1 round of each

Triceps skull crushers #63 10 rep x 3 sets
Biceps #63 10 x 3

Standing side bends with #45 plate 10 x 3

Back Squat 1 RM

30x Kettlebell Swings (35 lbs)
20x Box Jumps
10x Handstand Push Ups

AMRAP 10min (95#(
5 Thrusters
7 Hang Power Clean
9 SDHP

Rest 3min

5rds
5 Hang Power Cleans 185#
10 TTB

Total time: 22:20

Dead Lift (DL) 1RM

Barbell warm-up then:

1 @ 70% #305
1 @ 80% #355
1 @ 90% #385
1 @ 100% #425
1 @ 105% #445, #450