see photo
30# on the Piston Press (would prefer to go heavier but stability was my focus)
25# on the Med balls

nice and easy. no cardio. just my kind of workout.

12 Minute AMRAP
5 Pullups
10 Squat Cleans #65
20 Double Unders

Warm Up:

4Rounds
250m Run
10 Air Squats
10 Pushups

WOD:
*
20 Bear Complex
20 Cruxifex
**
30 Box Pushups
40 AMBAT Situps
30 Reverse Crunshes
*
20 Push press
**
40 Box Dips
50 Wipers

Warm Up

2 Rounds
250m Run
10 SD
10 Push ups

WOD

3 Rounds

27 Box Jumps
20 Burpees
11 Squat Cleans

3 rds for time of:
5 burpees
10 pull-ups
15 sit-ups
20 squats
25 kb swing, 53#
Run 400m

3rds
10 Push Press 105#
10 Box Jump Overs
10 KB Swings 2pd

Rest 2min

1000m Row
100 Double unders

5 FS
10 BPU

13 min AMRAP

Push Jerk- 75 lbs
Sit Ups
Push up

ascending rep scheme 1 to 12

30 Burpees
15 Front squats
20 Burpees
15 Front squats
10 Burpees
15 Front squats
5 Burpees
15 Front squats

AMAP in 17 min
Completed down to line 6

workout
as many reps as possible in 3 minutes of:
burpees. (reps: 56)

-2 minutes rest-

as many reps as possible in 5 minutes of:
30 DU's
15 kb snatches (alternating hands) (12kg)
(reps: 150)
alternating hands was time consuming