1000m row
10 cleans (95 lb)
8 burpees
5 pullups
750m row
10/8/5
500m row
10/6/5
250m row
10/6/5

Run 6 miles (Merrifield 6 mile course)

Turkish Get Ups 1-1-1-1-1, Left & Right

then:-

100 Kettlebell Swings @ 24kg/16kg for time.
*At the top of each minute, do 5 burpees.
**Compare to 041212.
Beginner: Complete 75 reps.
Advanced: Complete 125 reps.

Result:- 20.24.24.24.28 , 20KG Kettlebell - 10:01min

21-15-9 rounds for time of:

Burpee Tuck Jump
Pull-Ups
Sit-Up

Followed with high plank low plank each for 60 seconds 2 rounds.

155 pound Deadlift, 21 reps
Handstand hold 21 seconds
155 pound Deadlift, 15 reps
Handstand hold 15 seconds
155 pound Deadlift, 9 reps
Handstand hold 9 seconds

Eilinen/

Kuntopiiriä + venyttelyä

4 Rounds

50 Double unders

20 Wallballs

10 Hand release push ups

5 Muscle ups @sub 10 muscle ups with green band

3 position snatch
Then

15-10-5
Hang snatch 115/75
Pull ups
Burpees

AMRAP in 18min of:

5 Hang Sq Clean 135 lbs/95 lbs
5 Thrusters 135 lbs/95 lbs
5 Push Jerk 135 lbs/95 lbs

*used 115#, 4+5

Power Clean 1.1.1.1.1
240 PR

Then,

Row 2k for time

7:14 not PR =[

Did not push hard enough on the row. Kicking myself a bit.