Reps of 10 Down to 1:
Bench Press @ 135#
Wallballs @ 20#
Dead Hang Pullups
Ring Dips

30 Minute AMRAP 50m for Each:
Bear Crawl
Low Crawl
Sprint
Frog Jump
Buddy Carry
Forward Roll
1 Leg Bear Crawl
Sprint

For Time:
Run 200m
Rest 1:00
Run 400m
Rest 2:00
Run 800m
Rest 4:00
Run 1600m

Clean and Jerk 1 RM

10 rounds of:

• 1 minute of rowing
• Rest 15 seconds
• 30 seconds of 95-lb. shoulder press
• Rest 15 seconds

Post total calories rowed and shoulder press reps completed

3 rounds

5 stations, 1 minute per station without rest, then 1 minute of rest between rounds.

slam ball
20" box jump
75 lb. ovehead press
ab mat
Rower

This was a great workout...lot of fun with a big group of nice folks. It was nice having a partner to cheer me on the entire time. Gorgeous day, and it was great basking in the sun and sweating a bit

I did great on slam ball and rower. I struggled on overhead press. Ab mat gave me a bruise/brush burn on my tailbone! :o Box jumps were brutal immediately after slam ball.

21-15-9

Thrusters 95/65:::::: #35
Pull ups

3 rounds for max reps:
- KB or DB bent row
- ring push-up

Rest 30-60 seconds between movements.

5 rounds
20 burpees
3 Rope Climbs

7-6-5-4-3-2-1

-rengassoutu
-dippi
-L-leuanveto
-lisäpainovatsalihasliike

Snatched for 3hrs today.... went over form for the first hour, broke it down at a moderate weight for the second hour, and put everything we learned to the test for the third hour.
Before today, I had never even attempted snatching more than 65lbs. Today, I did full ROM, ass to ankles, at 90lbs. Very pleased with this and excited to keep working at it!

1RM snatch - 90lbs

Max weigts:

6 reps
5 reps
4 reps
3 reps