15-12-9-6-3
Power Cleans, 60/42,5kg
Pull-ups
Front Squats, 60/42,5kg
Pull-ups

25 Minute AMRAP
100 Lunge Jumps, 50 Squats, 40 yard bear Crawl on grass Embankment, 50 HRPU, 25 diamonds, 80 yard bear Crawl, 10 dips.
10 dips and 40 yards of bear Crawl short of two rounds.

Clean complex
10 R of
1 pc + 1 sc + 1 fs
Done every 90 s

50 DU's
~8m HS-walk

“Filthy 50″

For time,

50 Box jumps 24/20

50 Pull ups

50 KB Swings 16kg

50 Walking lunges

50 K2E

50 Push press 45lbs

50 Back Extensions

50 Wall balls 20lbs/14lbs

50 Burpees

50 Double unders

10-7-4 Straight legged deadlift
1min rest between sets

1. DU (5 reps = 1p) Rest 1min
2. Kb snatch 24kg alt. Rest 1min
3. Rope Climp (1 = 2p) Rest 1min
4. Back Squat 60kg Rest 1min
5. Handstand Walk (5m = 1p) Rest 1min
6. T2B + C2B alt. Rest 1min
7. Backrack lunge 60kg Rest 1min
8. Row/Bike (cal = 1p)

3 x max

For Total Meters
10 Rounds of:
Row x 1min
Rest as needed.

3 Rounds:
20 cleans
20 Steps to 24 inch with 16kg kb hold (10 times each leg)
10 push presses