Deadlift:
205# (5 reps)
195# (5 reps)

Press:
95# (5 reps)
90# (5 reps)

For time:

21-18-15-12-9-6-3 rep rounds of:

Pull-ups
Handstand Push-ups

5-5-5-5-5 Back Squat @ 225

10,9,8,7,6,5,4,3,2,1 KB Swings @ 24kg
20,18,17,16,14,12,10,8,6,4,2 Lunges

10-20-9-18...etc.

3 rounds:

• run 500m (16km/h on treadmill)
• 2min plank

For Time:
- 21-15-9
- Thrusters (Rx 95/65)
- Pull Up

For Time: Don't let go of the bar until finished.
7 x Deadlifts
7 x HangCleans
7 x Push Press
7 x Back Squats

Round 1 at 40kg - 58sec
Round 2 at 50kg - 1:04min
Round 3 at 60kg - 2:37min

AMRAP 20

Run 400m
5 Deadlift @140kg
10 Burpee

4 rounds + 400m Run

3 rounds:

• run 500m (16km/h on treadmill)
• 2min plank

For Time: Don't let go of the bar until finished.
7 x Deadlifts
7 x HangCleans
7 x Push Press
7 x Back Squats

Round 1 at 40kg - 44sec
Round 2 at 50kg - 49sec
Round 3 at 60kg - 59sec

OHS (3 rounds of 10 reps at 85lbs)
Toes To Bar (3 rounds of 8 reps)