3 Rounds:

11 HSPU

11 Pull-up

11 Clapping Push-up

then

33 T2B

33 DU’s

Reps: 10,10,8,6,3,1

135,185,225,275,315,335

For Time:

26 OH Lunge @20kg (RX=20kg)
29 Plate situps @20kg (RX=20kg)
Run 200m

26 KB swings @24kg
29 Air Squats
Run 200m

26 Box Jumps - 24"
29 Ring Push ups
Run 200m

26 Thrusters @40kg (RX=40kg)
29 SDHP @40kg (RX=40kg)
Run 200m

26 Hang cleans @ 40kg (RX=40kg)
29 Burpees

TABATA this:

• 3 rounds:

Diamond Sit Ups
Plank
Ball leg raises
Plank
20kg side bend (left side)
20kg side bend (right side)

10min AMRAP:

• row 200m
• 6 burpees

12 Minute AMRAP

20 Box Jump(Tire)

20 Snatch #75/53

20 Box Jump

20 Snatch #95/63

20 Box Jump

20 Snatch #135/83

...following pattern for remaining rounds

20 Box Jump

20 Snatch #135+#30/#83+#20

21-15-9
Back Squat
KB Swings

Rest 5 minutes

12-9-6
Front Squat
Strict Ring Dips

18-12-6

Floor Wipers @ 95lbs
Box Raised Ring Rows

a) BP wk 1: 9,7x120#
b) 1RM power clean: 155#
c) PP: up to 135#
d) 4RFT: 6 PPx75# + 12 CTB
= 6:12
e) 5 power clean EMOMx110# for 8 min = done, no misses

3-3-3-3-3 Bench Press - managed 145 lbs

THEN

18-12-6

Floor Wipers @ 95lbs
Ring Dips