50 Pull ups
150 singles - jump rope
50 - 30# KB swings
50 - squats 45#

20 Min on clock
Squat Clean 95/65
Box Jump 24/20

Start with 1 squat clean 1 box jump

Increase by 1 on each minute until you fail and cannot complete box jumps before next min start (that will equal your box jump score)

Continue to squat clean until you fail and cannot complete the number you are on before the next min start (that will equal your squat clean score)

Once you have failed at both continue with 4 squat cleans and 4 box jumps on the minute until 20 min is up

BOX JUMPS: 7
SQUAT CLEANS: 9

Maintained 4/4 to 20 min. mark after 9 squat cleans.

WOD: 12 minutes AMRAP

3 hang squat clean
6 kettlebell presses (per arm)

8 rounds + 8 kb press

20 Thrusters 135/95 @75#

100m Run

15 Thrusters

200m Run

10 Thrusters

400m Run

5 Thrusters

800m Run

115#, 125#, 115#, 115#

3rds
1min Power Clean 135# (15, 15, stop)
1min rest
1min Push Press 135# (13, 13, stop)
1min rest
1min Burpee (16, 16, stop)

Start with 50 Double Unders

Then:

1.2.3.4.5.6.7.8.9.10

Hand Release Push-up - Full Push Ups

Ring Dips - Mod Green Band Dips

Wallball 20/14

Then:

End with 50 Double Unders

WOD: 12 minutes AMRAP

3 Hang Squat Clean (RX 135/65)
6 HSPU

Modification: I decreased the weight slightly and really need to start working on the way my knees track when I squat

Warm Up:
Row 1000m (for form)*
200 Single Rope Jumps
10 Pull Ups
10 Squats
40 Knee Jumps

1 Rep Max Weighted Pull Ups (strict)
1-1-1-1-1-1
30 Ring Push Ups (10 with feet on ground, 20 with feet on 12" box. Rings 4-6" off ground)
Learn to use the hyperextenderstretchybackthing that we just got at the gym (no freaking idea what it's called :).

1 Mile Run For Time (6min22sec)

10,9,8,…,3,2,1
Thrusters (95#)
Bar Facing Burpees