Deadlift 3-3-3-3-3 reps

225, 245, 275F, 255, 265X1

10-1 - HSPU
1-10 - Strict Pullups

• Finisher - 7 X LOP Sprints (This time I want to sprint the entire distance of the lane, minus 10 yds on each end, this will be the slow down area) Have 3 people go at a time and they will stay at the finish line. When everyone gets there, they run back for a total of 7 sprints.

10-1 - HSPU
1-10 - Strict Pullups

• Finisher - 7 X LOP Sprints (This time I want to sprint the entire distance of the lane, minus 10 yds on each end, this will be the slow down area) Have 3 people go at a time and they will stay at the finish line. When everyone gets there, they run back for a total of 7 sprints.

30 reps for time
Squat clean 73lbs (could have done higher weight but my shoulder wasn't cooperating so I stuck w 73...)

Rest exactly 5 minutes

30 Push press for time 73lbs

Max Toe, Heel, Toe, Heel snatch was 83
Max Toe, Heel, Toe, Heel clean & jerk was 103

7 Rounds for time

7 Push ups

7 KBS 2/1.5p

7 V-ups

7 Box Jumps 30/24

5 Rounds

12 Burpees
9 UNBROKEN Hang Cleans 155/105
6 Push Jerk 155/105
2 Mins Rest

This is a nasty workout if you do it correctly.

Include your rest in your time. 20 Min Cap.

Dead lift
10 x 145
5 x 160
5 x 185
5 x 210
In between did 10 x goblet squats

50 kb swings 53 lbs
50 double unders
40 kb swings
40 double unders
All the way to 10

15 min amrap of:
-1 min plank
-10 jumping lunges
-15 air squats
-20 sit ups

---- 5 rounds

*cash out 100 push ups

30 squats
30 sit ups
30 KB swings 25lbs
30 Box jumps
30 Wall balls 10lbs
60 Burpees
30 Wall Balls
30 Box jumps
30 KB Swings
30 sit ups
30 Squats