AMRAP 6

7 Bar MU
3 power snatch 60/42,5kg

AMRAP 6

5 Bar MU
5 power snatch 70/50kg

AMRAP 6

10 c2b
7 power snatch 50/35kg

No rest btw amraps

Traditional run for the graduating academy: Class 187 this go around (12-13-12)

ELEVATION :) Approx 3 mile run

dinkus

20 minutes...max rounds

10 rev. push up with bench press set up
15 sit up
10 push up
15 squat (last time I did 20, next day I had to stop workout bc cramps)

11 rounds

Pre WOD: (153)
7 Min. AMRAP
Slam Balls 30/20

WOD:
For Time:
12 Deadlifts 185/135
3 Burpee Box Jumps
400 Meter Run
9 Deadlifts
6 Burpee Box Jumps
400 Meter Run
6 Deadlifts
9 Burpee Box Jumps
400 Meter Run
3 Deadlifts
12 Burpee Box Jumps
400 Meter Run

Pre-WOD
5X2 Bench Press

75, 80, 85, 90, 95

For Time
500 Meter Row
30 Burpee
(Rest 2 Minutes)
400 Meter Run (did 200 singles)
30 Wall Ball
(Rest 2 Minutes)
100 II Unders (did 200 singles)
30 KB Swings (70/53) used #35 (after WOD I did 5 - #53 KBs :) )

10 Min AMRAP

5 Front Squat - 80#
7 HSPU
9 Deadlifts - 80#

6 Rounds + 3 Front Squats

Warm up: Lift Hang Power Clean 3 RM - 120#

3 Rounds

20 Ball Slams 15#
20 Pull Ups (Red Band)
20 Thrusters 50#

15:11

Warm Up - Lift Thrusters 3RM - 90# PR

Dumbell Snatch/Burpee Box Jump
21/3
18/6
15/9
12/12
9/15
6/18
3/21

20 Min Cap

All but the last 21 Burpee Box Jumps

Overhead Squat 5 RM

Warm up:
10 EMOM
1 Deadlift 185#
5 Squats

WOD
5 Rounds

5 Deadlifts 130#
10 Kettle Bell Thrusters each Hand 12Kg
20 Sit ups
12:37