For Time:

BUY-IN: 500m Row

3 Rounds:
• 400 Meter Run
• 21 Kettlebell Swings (53/35)
• 12 Pull-Ups

CASH-OUT: 500m Row

Time includes the Buy-In and Cash-Out.

For Time:

• 10 Thrusters (95/65)
• 15 Bar-facing Burpees
• 20 Thrusters (95/65)
• 25 Bar-facing Burpees
• 30 Thrusters (95/65)
• 35 Bar-facing Burpees

STRENGTH: PC: 75,95,115,135,135
Power Clean for 3RM
3-3-3-3-3

WOD: WOD: 145 Reps (115lb Hang Clean)
15 Minute Infinity Ladder (1, 2, 3, 4...)
-Hang Power Clean (135/95)
-Goblet Squats (53/35)
-Burpees

Score for WOD is total number of reps.

Pre-WOD Back Squat 5 X 5 @ 70% - 115#

WOD - For Time
-50 HSPU (seated push press 45#)
-50 Pull Ups (black band)
-50 Wall Ball Shots (#14)

95, 115, 135, 145, 155

3Rds:
200M Run
10 Clean and Jerks 135/95
15 Box Jumps
300M Row
1min rest

5x5 Back Squat

1 set #275
3 sets #265(last set only got 3 reps)
1 set #255

3x3 Power Clean

225

Power Clean

10 Min EMOM
2 reps at #225

Strength
Clean
Every minute for 6 minutes complete 5 touch-and-go Cleans (full squat) @60% of 1rep max.- 145

Conditioning

Group A
4 rounds for total reps per exercise:
• 1 minute Dumbbell Front Squats (#45/25)
• 1 minute Box Dips
• 1 minute Sit-ups
• 1 minute Rest

Group B
4 rounds for total reps per exercise:
• 1 minute Dumbbell Squat Cleans (#35/20)
• 1 minute Ring Dips
• 1 minute V-ups
• 1 minute Rest

Group C
4 rounds for total reps per exercise:
• 1 minute Dumbbell Squat Cleans (#50/35)
• 1 minute Muscle-ups
• 1 minute Toes to Bar
• 1 minute Rest

Chose C
Squat Cleans: 30
Muscle ups: 8
Toes to Bar: 42

5 Rounds
400 Meter Run
15 Ring dips
15 Clean and Jerk #135