1 RM Deadlift 1 RM

5 Rounds

5 flights of stairs in the AC
AMRAP of Dumbbell Burpee Deadlifts while your partner runs the stairs.

I went with Clair. I got done 114 Dumbbell burpees (40 lbs each)

Strength:
Power clean complex AHAP

Metcon:
10 min AMRAP
10 push-ups
12 kb one-arm snatches
15 evil wheels

3 AMRAP’s with a 2 minute rest between each one.
-3 Minute AMRAP
-6 Minute AMRAP
-9 Minute timecap (either finish the entire number of reps or AMRAP in timeframe; you will not continue past box jumps if you finish)

30 Wall Balls
30 Ring Pushups
30 Power Cleans (115/75)
30 Pullups
30 Box Jumps 24"

You begin each AMRAP with the wall balls. You get as many reps as possible in the allotted timeframe.
72
99
130

50 broad jumps (stick each)
50 pullups (wide rocker full)
50 KB (35)
50 lunge (total)
50 leg raise
50 push press (20s)
50 back ext
50 thruster (10s)
50 pushups (all full)
150 jump ropes

21-15-9
HSPU/ Kettlebell swings/ Run 800 meters

Day 20 of 100 Days of Burpees

“Tabata This!”
Tabata Row
Rest 1 Minute
Tabata Squat
Rest 1 Minute
Tabata Pull-up
Rest 1 Minute
Tabata Push-up
Rest 1 Minute
Tabata Sit-up

Day 22 of 100 Days of Burpees

400m Sandbag run
Then
7 Rounds of
10 x Deadlift
10 x Pull-up (Chest to bar)
10 x Burpee
Then
400m Sandbag run

15 rds for time

10 KB swings (53)
5 Burpees

18:30 rxd

10 min mobility

1000m row for time- 3:24

Then max reps in 3 minutes of bench press at 60% of 1 RM- Did 125 lbs and 30 reps