3 Rounds for time:

5 Bar Muscle Ups (MU) Used Sub Method
30 Sit ups
Sub for the Bar MU is 3 chest to bar pullups and 3 ring dips

Clean 1 RM

"The D-ball Chief"

5x 3min AMRAP

3 D-ball cleans
6 Push-ups
9 Air squats

D-ball= bag filled with bottles / books etc...

21-15-9
30KG Thrusters
Pullups

21-15-9 Reps
Thrusters 95lb
Pull-Ups

5 rounds of
500m rowing
15 Bench Press 135lb

(hice la primera ronda 1:30seg de remo y 160m, las siguientes fui a hacer 160m.
En press de banca hice con 45kg)

A. Push Jerk, Find your 1RM (175lbs)

B.

Six rounds of the following:

30 sec. push jerks (@ 65% 1RM)

30 sec. rest

30 sec. KB swings (35/15)

30 sec. rest

Skill:
5 x 2 Hang clean & jerk (only press/jerk on the second rep of each set)

For time:
21-15-9 of:

Push press (95/65)
Box jump (subbed Step ups for box jumps--did each leg so it took a little longer)
OH kb swing (70/53)

4 Rounds

10 Chest to Bar Pull-Ups (MOD: Green Band)

30 Push-Ups

30 AbMat Sit-Ups

5 Pullups
10 Pushup
15 Squat