20 Minute AMRAP

5 Pullups
10 Pushups
15 Air Squats

Banded Shoulder Press
30% of one rep max (45 LBs)
Black Band
12 rounds; 2 reps per round

Extras:
100 Push Ups
50 Back Extensions
100 Sit Ups
100 Overhead Band Presses Red

Extra/Extra:
Ran 800 meters (4:25)
21 Burpees
3 Pull Ups

For time

45 Min Cap

5 Rounds

12 Deadlift @100/60
20 Pull Ups
12 Clean & Jerk @60/40
20 Knees to Elbow

Scaled to 80 DL and 50 C&J

AMRAP:

7 Minutes
20 Burpee Pullup
20 OHS (95/65)
1 minute rest

5 minutes
15 Burpee
15 OHS
1 minute rest

3 minutes
10 Burpee
10 OHS

AMRAP 20min
5-7-9
Thruster
Hang power clean
SDHP

All w/ 135#

Got through all of 1 round and completed all of the next 7.

30 snatch, for time
75# scaled

finish with 5 rope climbs

Workout

6 rounds for time

3 deadlift @ 275/165

6 Handstand Pushup

9 Short Burpee Boxjump @ 30″/24″

row 12 calories

(Kipping, pushups, 24" box jump)

Technique & Development: FRONT Squat

German Volume Front Squats: 10 UNBROKEN Reps, 10 Sets, 60 Sec rest between

50% of 1RM, DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7.

WOD: 20 MIN AMRAP

Intermediate:

10 Ring Dips or Stationary Dips

20 Sit Ups

30 Double Unders (Or 150 Single Jumps)

400 M Run

Hang Power Snatches

Overhead Squats

Burpees

21-15-9

7 min amrap of:

• 3 thrusters (Rx 100 lbs)
• 3 pull-ups
• 6 thrusters
• 6 pull-ups
• 9 thrusters
• 9 pull-ups .......12, 15, 18, 21, 24, etc.