16 x
10 TTB + Assault Bike >400kcal Amrap

21-15-9

20 Ball Situp (SU) Throws

TTB

500 m row(1:37)
40 squats
30 sit ups
20 push
10 pullups

1 rep. max thruster = 135

7 minutes of thrusters @ 75% of max = 95#
35

For time:

50 pull-ups (kipping)
50 wall balls @ 14#
25 toes to bar
50 box jumps @ 20"
25 push-ups

Strength:
4 rounds:

5 x Zercher Squat (watch this video

)
Heavy Yoke walk

Finisher (approximately 20 min including run):
"Death by strict pull up"
1 first minute, 2 second minute... (use a band that's difficult but achievable if unable to do strict pull ups)
10 pullups
Cash out: (Once everyone is finished):
Max effort legion run. 3:50

Deadlift:
-5 @ 75% of 1RM
-3 @ 85% of 1RM
-1+ @ 95% of 1RM

Metcon: for time:
-10 cleans (185/115)
-400m run
-20 HSPU
-400m run
-10 cleans

Deadlift: 260(5), 295(3), 330(2, tried a 3rd rep, but grip failed right after I got past my sticking point)
Metcon: 11:02 (155# cleans, only could do 12 kipping HSPUs with 1 ab mat)

For Time (with a Partner)
7 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
6 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
5 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
4 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
3 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
2 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
1 round of 'Cindy'
2 rounds of 'DT' (70/50 kg)
Cindy : 5 Pull Ups, 10 Push Ups, 15 Air Squat
D.T : 12 Deadlift, 9 Hang Power Clean, 6 STOH
Each athlete will perform 1 round before switching.
Time Cap 36 min.

10 rounds por tiempo

5 unbroken thrusters 95/65
10 unbroken pull ups
100 m run

25, 25, 25, 25 KB swings 24 kg

50 mountain climbers

25, 25 knee push ups

50 mountain climbers

10, 10, 10, 10,10 knee push ups