3-3-3-3-3

slam ball throw for distance

135-155-155-155-155

50 box jumps 24"
50 jumping pull ups
50 KBS 1 PD
50 Knee to elbow
50 push press 45
50 Hip Extensions
50 Wall balls 20 lb
50 Burpees
50 Double Unders

Find 1RM Thruster: 185lbs

Conditioning:

5 rounds of
5 deadlifts @ 225
10 lateral bar burpees

F.T.

100 Push press @ 95 lbs
drop bar = 400m run

21-15-9

Thruster 95 lbs
pullups

5x5

Find 1RM Thruster: 155lbs

Conditioning:

5 rounds of
5 deadlifts @ 225
10 lateral bar burpees

3 reps - 5 times

worked up to 93# at 4 rounds - did not get round 5 in!

16' AMRAP

15 DL 50/40
10 HPC
5 Thrusters
10 Box Jumps Over

CLUSTER

Work up to a heavy Squat Clean Thruster, aka a “Cluster.”

Post loads to comments.

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PARTNER WOD

For Time:
100 Thrusters 135/95

Every minute on the minute, both partners perform 5 synchronized Burpees. Both partners must have their chests on the floor at the same time for the Burpee to count as a rep. The Thruster weight should be medium heavy for you.

Post time, Rx, and partner to comments.