10 minute AMRAP:
3 Hang power cleans @ 135 lbs.
6 Push ups
9 Squats

round 6 plus 0 squats

40-30-20-10

Wallballs 20/14

Abmats

Double unders

Weighted Dips
3-3-3

Volume Training

Finisher:
10 Min AMRAP
5 Box Jump Overs 20"
10 Wall Ball 20/12

Record your weight for dips, your total reps and skill for Volume Training, and the number of rounds completed for the finisher

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Dips - thick green band
Volumen Training - thick green band pull-ups
Finisher - 8 + 4wb

Pre-WOD
15min work to heavy shoulder to overhead (245)

2RFT
100 II unders or (10 burpees then 2:1)
50 STO (95/65#)
25 T2B

2 Rounds

100 doubleunders (stick jump mod)
50 walking lunges
25 dips (mostly green band)
800m run

33:21

Fight Gone Bad format
Row-10-9-7
Slam Balls-19,14,15
Abmat-32, 27,25
Push Press @45#-21,15,15
Mountain Climbers-19,18,15

Total 261

AMRAP in 10 minutes:
5 Front Squats 185#
10 Deadlifts 185#
15 Hand Release Push-ups

Weighted Dips
3-3-3

20-25-30

snatch @ 115 lbs
3-3-3-3-3-3-3

front squat @ 195 lbs
2-2-2-2-2-2-2

6 rounds
10 push ups
4 pull ups
50 high knee jump rope
7:50

black band good mornings
11-11

Back Squat
3-3-3-3-3 @ 80% of 1RM

W.O.D
4 Rounds
12 Wall ball 20/12
8 Push-Ups
24 Double Unders