12x3 Bench 155,155,160 (set 160 broken)
10x3 weighted ring dips 30lb vest (reps broken)
15x3 strict pull ups (reps broken)

6 min AMRAP
3 cleans 155# (135)
3 jerks 155# (135)
4 box jump overs
-3 min rest
6 thrusters 135#
4 burpees

4 rounds of:

6 deadlifts
6 upright row
6 cleans
6 front squats
6 push press
6 back squat
+ 6 push-ups

add 5/2,5kg every round

30-20-10

24' box jumps
OHS 35% of your bodyweight

Time gap 15min

For time, 10min time cap:
* 1 round of Cindy
* 1 C&J (60/40kg)
* 1 round of Cindy
* 2 C&J
...
* 1 round of Cindy
* 10 C&J

2 rounds for time of:

• 205-lb. front squats, 10 reps
• 10 burpee muscle-ups

• Row for 10min low pace

• DU for 5min

• tabata T2B

• tabata DU

• foam rolling & dynamic stretching

2:00 easy bike or row

Normal warm up

WOD
EMOM x 40
Min 1: 15/10 cal row
Min 2: 10 burpees
Min 3: 10 KBS
Min 4: 15/10 cal bike

3 rounds:

50 sit up's
10 back squats #155
30 DU