3 rounds for time:

• 400 meter run
• 21 Kettle Bell Swings (Rx 53.5/35)
• 12 pull ups

5-3-3-1-1 hang clean- 140#- PR

run 1 mile(6:16 PR)
100 flutter kicks
50 push ups
25 leg lifts
10 hspu's
5 dead hang push ups

15:32

cash out 3 rounds of 12 bicep curls, 15 tricep dips

Max Effort Squat Clean

5 min Rest then:

5 Rounds

10 Reverse Wallball 20 10ft

20 MBC 20

10 Slamball 20lb

20 Double Unders Modded to over/back bar jumps

My hips now hate me.

Record reps

10 min AMRAP (as many rounds as possible)

• 10 thrusters (95/65)
• Ring push-ups

Did a round a minute, worked ok.

OHS (3 rounds of 10 reps at 115lbs)
Double Unders (3 rounds of 30 reps)

Max Effort Squat Clean

5 min Rest then:

5 Rounds

10 Reverse Wallball 20/14lb 10ft

20 MBC 20/14lb

10 Slamball 20lb

20 Double Unders

EMOM 15

1 min : 5 c2b + 4 ttb + 1 MU (UB)
2 min : 8 Strict HSPU
3 min : 14 pistols alt.

15 Min AMRAP:

10 Wall ball shots, 20 pound ball
10 Toes to bar
10 Box jumps, 24" box

Record reps

10 min AMRAP (as many rounds as possible)

• 10 thrusters (95/65)
• Ring push-ups

21-15-9
SDHP #95/65
KB Swing #53/35
Ring Pushups