3 Rounds for time of:

10 Snatch
15 Pull ups
15 Push ups
20 Box jump

15-14-13-12-11-10 reps of:
- Kettlebell swing (12kg)
- Kettlebell squat (16kg)

15-14-13-12-11-10 reps of:
- Close grip pulldown (19kg)
- Incline dumbbell press (2x 6kg)

Med ball complex: (4kg med ball)
20x overhead throw
20x push pass
20x low pass
20x side throw left
20x side throw right

3x
- 30s plank
- 30s side plank, left
- 30s side plank, right

AMRAP 20 mins
5 x Pullups
10 x Pushups
15 x Sqauts

10 Minutes AMRAP

10 Clapping Push Ups
10 HSPU
10 Ring Push Ups
10 OH Walking Lunge (Rx 45/25)

2 rounds and 7 rings

Not for time:

400 meter farmer's carry w/53lbs kettlebell

Back Squats: 3 x 6
155 x 3
165 x 3
180 x 3
190 x 3
200 x 3
210 x 3

Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball

---

6 rounds + 5 cleans

AMRAP

10 Clapping Push Ups
10 HSPU (Subbed pulls ups due to shoulder)
10 Ring Push Ups
10 OH Walking Lunges (25lbs)

Made 4 rounds + 3 clapping push ups. Just when I thot I was done we optioned to do 400M farmers carry (30lbs). Felt like I was carrying boulders toward the end. Will increase the weight next time 'cause I didn't have to set 'em down at all.

Great workout.

50-30-20
Wall balls (20lbs)
Pullups

Row 500 m
4 rds
10 Ring dip
15 Tuck jump
10 Pull-up
15 Squat

800 m Run “not for time”

Then:

21-15-9

SDHP 95/65

Bar Facing Burpee

Box Jump 24/20

800 m Run”once at the end”

Clock stops after run.

Felt great today- could not have pushed any harder, I know that!