For time:
25/50 - kg Power clean, 75 Reps.

10min amrap
10 x boxjump
10 x koroke punnerrus
1 x ropeclimb

DL: 5-3-1 (75%, 85%, 95%)

Weighted pull up: 5x5

3 rounds:

• 20 Thrusters (use 25# dumbbells)
• 10 Burpees
• 15 Air Squats
• 10 Burpees
• 20 Air Squats
• 15 Chair Dips

Thrusters:

Burpees:

Air Squats:

Chair Dips:
http://www.dummies.com/how-to/content/how-to-do-chair-dips.html

150 calories for time:

• in 1min row for calories
• in 1min 6 burpees and rest

20 minute time cap

For time:

40 Ground to Overhead 135/95#
Run 800m
Row 1200m

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Standard Push Ups 10 reps
Air Squats 15 reps
Toes to Bar o GHD Sit Ups 7-10 reps

In teams of 2, only one partner working, complete 3 rounds each of:
500m Row
8 Front Squats, 85/60
8 Pull-Ups
followed immediately by…
500m Row
8 Thrusters, 60/42.5
8 Pull-Ups
TC: 40

20' amrap
10 squat sbatch
10 du
10 hsdpu
10 ttb
1 rope climb