Heavy Arm Day

Metcon:
10x Thrusters @ 185
10x Burpees
20x KB Swings @ 53
10x 30" Box Jumps
20x Situps
15x Band resisted pushups w/ green mini
3 Rounds

12.2: Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75/45 pound Snatch, 30 reps
135/75 pound Snatch, 30 reps
165/100 pound Snatch, 30 reps
210/120 pound Snatch, as many reps as possible

I did
43 x 30
53 x 30
63 x 4

Five rounds of:
Deadlift 315/205, 3 reps
push ups
Score is lowest round.

6 rounds, every 1:15:
- 2 pause front squats & 2 front squats @60-65%

A. Reverse Lunges 3×5/leg: 95lbs

B. 5 rounds for time: 5 L-pull ups, 20 kettlebell swings 32/24:7:19

Turkish get ups: 16kg

5x3 Press 75#

7-Minute AMRAP of:
7 Pull Ups (sub Jumping PUs)
14 Air Squats
7 Push Ups

3-Minute Rest

7-Minute AMRAP of:
Kettlebell Swing

4 rounds for time

50x skips
40x box jumps
30x wall balls
20x sit ups
10x burpees

5 then 3 warm up
5 rounds for max weight

800 m run
Rest 2 min
400 m run
Rest 1 min
200 m run

4 rounds for time of:

• 60-second handstand hold
• 60-second static hang
• 15 dumbbell shoulder presses
• 15 weighted pull-ups

Men Use 2 50-lb. DBs for presses, 1 for pull-ups
Women Use 2 35-lb. DBs for presses, 1 for pull-ups