Power Clean:
1-1-1-1-1-1-1

A1. Weighted DB Lunges, 8-10 reps/leg (70lbs)

Rest 60 sec.

A2. Chin-over-bar Hold, 30 sec.

Rest 60 sec.

3 Sets

B.

15 KB Swings (40lbs)

10 Box Jumps (w/ step down) (20'' box)

AMRAP in 3 min.

Rest 1 min.

Repeat for a total of 3 rounds.

Choose 1 of the following:
1000 swings - 45:45
1000 double unders
750 air squats
500 pushups
500 situps - 42:45 + 20 tractor tire flips...
300 wall ball
300 burpees 47:07
100 Curtis Ps

You have 50 minutes to complete as many reps as possible. You determine your pacing/rep plan. As always, your fitness level will determine your realistic goal.

Front Squat 3 Rep Max:
- 65 lbs
- 85 lbs
- 105 lbs
- 125 lbs
- 145 lbs

AMRAP 15 minutes
- 10 Wall Ball: 20 lbs
- 8 Pull Ups: no band
- 6 Ring Dips: blue band

3 Rounds:
12 Muscle Ups (Progression)
75 Air Squats

Day off

A) For Quality
4 Rounds on the 2:00
5 Snatches

B) 4 RFQ :45:15
Hollow Rocks
Arch Rocks

C) For Time
20 Burpees
15 DB Jerks (45/30)
15 Push Ups
250 M Row
12 DB Jerks
12 Push Ups
250 M Row
9 DB Jerks
9 Push Ups
250 M Row
20 Burpees

4 mile --- slow. Legs are wrecked from wod.

WOD
40-30-20-10
Wallballs
200m Sprint with med ball

Rest 5 minutes

Cashout
50 hollow rocks
50 sit-ups
50 jack knives

4 rounds for time of:

10 Snatch (75 lbs)
15 Pull-up
20 Kettlebell (45 lbs)

Pre WOD
Bench press 5 X 4 all sets @ 70-75%- 160lbs each set

Helen
3 RFT
400m run
21 KB swings (53/35#)
12 pull-ups