12 Minute AMRAP
10 box jumps (24/20)
10 KBS (53/35)
10 Push ups

10 med ball push-ups
30 sec hollow rock
30 second med ball pass
10 thrusters @ 30# DBs

Run 3 miles

50 DB snatch per arm @ 35lbs

50 KB swing @ 35lbs

400M run
21 - 15 - 9
plate thruster 25
pullups

15 - 12 - 9
Ground 2 Overhead 85
Pistols / lunge (each leg)

9 - 6 - 3
Burpee box jump
KB OHS 20

3 - 2 - 1
Power Clean 135
Push Press 135

For Time
30 TGUs 35 lb
30 T2B
30 Tire Flips w/ biggest tire

Kelly (scaled to intermediate)

400m run
20 wall ball
20 step ups
5 rounds

30 wall ball
20 hang power clean 60/40kg (hice 50kg)
10 Ring dips
30 box jumps
20 kb swing 32/20 (hice con 28)
10 ring dips
30 cal. row
20 ttb
10 ring dips
Hice 13:07

5X105
5X130
5X155

2 X Ab Circuit:
10 27.5 lb weighted sit-ups
10 Hanging leg raises
15 Ab Wheel rolls on knees
20 25kg Side bends each side

Some Handstand work

5X50
5X60
5X80

2 X Ab Circuit:
10 33 lb weighted sit-ups
10 Hanging leg raises
15 Ab Wheel rolls on knees
20 25kg Side bends each side

Some Handstand work

2 Sled Pulls 150m w/ 90 lbs