20 min amrap

25 sit ups
20 burpees
15 partner squats
10 box jumps

3 rounds
2 mile bike
15 wall balls 14 lb
20 DUs RX

then

30 KBS
30 Lunges
30 Grasshoppers
30 Jumping squats
30 HR push up
30 donkey kicks
30 T2B
30 Burpees

time 35:32

Strength
HPC 1 rep max
80 lbs

AMRAP X 15
5 DL 55 lb
5 HPC 55 lb
5 Shoulder to OH 55 lb

if you drop the bar before finishing a round 5 burpees on the spot

Rounds completed 10 + 9 reps

Death by sit up
min 1- 4
min 2- 8
min 3- 12
min 4- 16
until you cant complete a round
only got to min 6- 24 situps

AMRAP X12
5 rounds
DL-Squat clean-thruster-Push press- front squat
5 burpee box jumps

remaining time do ground to overhead for maximum reps

42 reps with 55 lbs

9.35 miles around the Riverwalk

Power Clean + Jerk

5x2 @ 205
3-4 x 1-2@225

Jerk 225 x 7-8

Clean it back from the ground

With Ken Benbow:

1000m Run
100 Wall Ball
100 Pull Up
100 Air Squat
100 KB Swing
1000m Run

29:05

run 1 mile (6.6 mph)
150 lunges
80 pushups
run 1/2 mile (6.6 mph)

Back squats
1x6 @ 223
1x6 @ 256
1x4 @ 274
1x4 @ 274

Front squats
1x5 @ 180
1x5 @ 195
2x5 @ 210

Complete the following in 7 minutes:
3 Overhead squats

Begin with 135, 185, 225 or 255 pounds (or scale as needed) and increase by 10 pound increments to as heavy as you can within the seven minutes. Do not use a rack.

65-75-85-95

raakatempaus

1x70%
1x75%
1x80%
1x85% x 3

Raakarive + raakatyöntö

1+1x75%
1+1x80% x 3