Teams of Two:
75-50-25
Ball Slams (20#)
Triangle Push Ups
Jumping Lunges

Then:
Run 200 meters
50 Wall Jumps (~24”)
Run 200 meters

Extras:
100 Tire Flips
400 meter Log Carry (~65#)

3x10 Pistols, each leg (assisted)
3RM DB Shoulder Press (50lb.)

Ran back along Tropical Trail. Best I can tell, I covered 3.6 miles, which is pretty disappointing.

Should have been
7 x 125# Shoulder Press

I didn't have access to a bar for today, so instead I did 10 reps of 55# on each shoulder to compensate for the lower weight.

5-10-15-20-15-10-5

Shoulder Press (75/45)

Ring Dips (mod. asst. purple band)

Push Ups

Overhead Squat

1 RM

followed by

Ten Rounds

1 Dead Hang

1 Dead Hang L Pull up

1 Pull Over

1 K2E

1 Muscle Up

100 Burpees for time.

1 Mile Run

TOUCH-AND-GO POWER SNATCH
3-3-3-3-3
Begin at about 60% of your best Power Snatch and work up from there as appropriate.
Post loads to comments.
Exposure 1 of 8

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Pie – Partner AMRAP 15 Minutes:
3 Hang Power Cleans 115/80
6 Push Jerks
9 Squats
The Squats are unloaded. Partners alternate rounds.
Post rounds, reps, Rx, and partner to comments.

Warm up:
Barbell complex x 5
Dead lift
Power clean
Front squat
Overhead
95lbs

10
8
...
2
Clean and jerks
85, 95,95,95,105