for 12 minutes:

even minutes do amrap front squats 135
odd minutes do amrap hang power cleans 135

every top of minute do 25 double unders

goal: 120 reps of front squats and hpc. for every missed rep do 2x burpees after

result:

50 reps
140 burpees after (did only 100)

5x5 Clean Pulls

8x 1 hang clean and 2 front squats

Muscle up work: 3 rounds of:
Max muscle ups, 2 minute rest.
Modification: (max c2b pull ups and max ring dips, 2 minute rest) - I did MU work with a band and ring dips

100 weighted situps

15 minutes roughly...light and easy

roughly probably 17-18ish miles???

Warm Up:
Bench Presses

Mobility:
PVC pass-through
Kettle Bell on Shoulders

Max Effort:
Bench Press
8 @ 70% [145 lb.]
5 @ 75% [150 lb.]
3 @ 80% [165 lb.]
3 @ 85% [170 lb.]
1 @ 90% [185 lb.]

Accessories:
50 Push Ups
50 Knees to Elbows
20 Barbell Rows @ 65% of 1RM [135 lb.]

Accessories may be broken up as desired.

Strength: push press 7x1 (33,53,58,63,73,83,88,93....failed @ 103lbs)

WOD: 2 rounds
500m row
25 thrusters
15 pull ups (blue band)

Time: 10min cut off = 1 + 25

Strength
3x3 OHS 60kg (3 mns b/t sets)

WOD
For time: ( 40kg )
12 Burpees
12 Thrusters
12 Burpees
12 Power Snatch
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Clean
12 Burpees
12 OHS
12 Burpees
12 Thrusters
12 Burpees
12 Power Snatch
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Clean
12 Burpees
12 OHS
It was one of the most difficult workouts i've ever done! The burpees between each movement were a hell! Added to that, the barbell slipped due to my sweat and i had muscle fatigue from the strength. It took me much more than what i was expecting it to be!

5x5 Clean Pulls (135-225)

8x 1 hang clean and 2 front squats (135-215)

3 rounds of:
Max muscle ups, 2 minute rest.
Modification: (max c2b pull ups (3 sets) and max ring dips (2 sets), 2 minute rest between rounds)
I did kipping pull-ups and ring dips (23 total reps)

100 weighted situps (35#)

5x
1/2 mile run
1/4 mile easy

Handstand hold(against wall) MOD used the dip bars

KB hold(arms at sides) 2/1.5p

L-sit MOD V sit (knees bent)

Chin over bar(hands can be any way you want)

-Score is max. time of all 4 holds. Clock starts at 0, when hold starts. Once you lose the static hold, the # of seconds is your score. Max for each hold is 90 seconds. When the 90 seconds is finished, rest 30 seconds, and move to next position. Max score is 360.

Rest 5 minutes, then

3 rounds

49 Double unders

29 Slamballs

SCORES: Holds - 280 (Held first 3 for 90 seconds but only 10 seconds for chin over bar)

11:28 Rx