Spend 10-15 minutes completing the following:-
Beginner: Single Leg Squats practice.
Intermediate & Advanced: 5 x 8 Single Leg Squats, Left & Right.

then:-

In 12 minutes, complete as many reps as possible of the following sequence:
3 Deadlifts
3 Handstand Push Ups
6 Deadlifts
6 Handstand Push Ups
9 Deadlifts
9 Handstand Push Ups
12 Deadlifts
12 Handstand Push Ups
15 Deadlifts
15 Handstand Push Ups
18 Deadlifts
18 Handstand Push Ups
21 Deadlifts
21 Handstand Push Ups..

This is a timed workout. If you complete the round of 21, go to 24. If you complete 24, go to 27, etc.
*Deadlifts @ 70kg/50kg
**Compare to 031912.
Beginner: Scale movements and load as necessary.
Advanced: Deadlifts @ 100kg/70kg.

Result:- SLS (Box Assisted) : 21R + 10 (Pushup)

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

tuck jumps for du's
Regular dips for ring dips
55# db kb swing
15# wall balls
9 towel pu's
Missed my start time so not sure my time, between 20-25 minutes

Ran 1.5 to park
"JT" in 6:22
Ran 1.25 Home

3 vs 3 i ca 70-80 min.

Tok ca 30-40 pull ups mellom kampene.

For time:
135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters

• actual runs we're 240m, 480m, 950m.

12 minutes AMRAP

12 jumping squats with 30# bar
Sprint 100 meters

Towel Chin-Ups + Decline Dumbell Tricep Press:
- 13 + 10 x 12kg, 11 + 10 x 14kg, 9 + 10 x 14kg

Butterfly Pullups + 20kg Plate Situps:
- 10 + 10, 10 + 10, 10 + 10, 20 + 10

20kg Dumbell Hammer Curls + Dips:
- 5(each arm) + 10(BW), 5(each arm) + 10 x 10kg, 5(each arm) + 10 x 20kg

Close Grip 22.5kg Barbell Curl + Wide Grip 22.5kg Barbell Curl + Cable Overhead Tricep Extension 8.75kg:
- 12 + 5 + 10(each arm), 12 + 5 + 10(each arm)

Power clean 1-1-1-1-1-1-1 reps

135-145-155-165-175-175-175

I still can't seem to get past the 175# barrier - I really need to work on some of the associated exercises, and lower the weight on Power Cleans to really get a feel for how to do the exercise properly.

5 rounds for time of

• 20 sumo deadlift high-pulls
• 20 box jumps

♀ 75 lb./35 kg, 24-in. box
♂ 115 lb./52.5 kg, 30-in. box

Weight throughout: 135/95
20x hang power clean
20x thruster
20x SDHP
20x push press
20x deadlift
20x OHS
At the top of each minute, stop and do 4x burpees

There was absolutely no way I was going to get through this with the prescribed weight and reps! I scaled it down to 10x per exercise, using 115lb as my weight. I hadn't done SDHP's in months, so they weren't pretty, and I had to scale down the Overhead Squats to 95#, as I wasn't really able to get 10 reps down for this exercise at 115lb.

At the top of each minute, I only did 3x Burpees instead of 4.