21 OHS 95/65
42 pull ups

15 OHS 95/65
30 pull ups

9 OHS 95/65
18 pull ups

21-15-9

Thrusters 30kg
Pull-ups

Then (out of time)
Every min for 6min :

• 10 Strict Sumo DeadLift 20 kg

10 Burpees
30 Walking Lunges
2 Shuttle Runs, 20 m
10 Push-ups
30 AbMat Sit-ups
2 Shuttle Runs, 20 m
10 Ring Rows
30 Air Squats
2 Shuttle Runs, 20 m
10 Box Jump (20 In.)s
30 Mountain Climbers

A) Power snatch cluster; 3.3.3 rest 15 sec/rest 3 min (compare to 2/3)
SCORE: 135, 155, 185

3 sets at 80, 90, and 100%:
- 400 m run
- 20 KB snatches (53/35) – 10/side
- 20 box jump – step down (24/20”)
- 20 wallballs (20/14)
R5ishM
SCORES: 4:32, 4:17, 4:08

AMRAP in 10 min. of:

5 Deadlifts @ 155#
10 burpees
15 squats

4 rounds + 10 burpees

with heaviest weight possible, rest as needed between sets

160 Double Under
60 Pull-Up
60 Back Squat (95/75)
60 KB Swing (1.5/1)

Partition however you like. Each time that you stop a movement before completing that exercise, you do 3 burpees. For example, if you do your pull-ups in a 30-15-10-5 scheme, then you would have to do 3 burpees immediately after you completed 30, after 15, and after 10...for a total of 9 burpees.

Oh yeah, if you miss a double under...you got it...3 burpees! The goal is to go as many repetitions as possible in each exercise...unbroken.

Like in golf, the lowest number of burpees wins.

30 Minute Time Limit

I subbed 3:1 SU for DU. Otherwise, I would have been doing Burpees the entire freaking workout!

For time

3 Rounds

9 Snatch @60/40
15 Swings @32/24
21 Bar Facing Burpees

3 Rounds

• 50 Claps over the bar
• 40 Squats
• 30 TTB
• 20 KB Swings 55/35
• 10 Clapping Push-Ups

S/S:

6 dips (did not use rings, used weight bench)
6 push ups (x-games style- hands off ground)
6 rows

6 rounds