15 PULLUPS
12 BENT OVER ROWS(60 POUNDS)
10 BURPIES
5 ROUNDS

I was going to do piston rows which are bi lateral free weight rows but went with the straight bar instead. Great hit! The row definitely effected my pullups, arm were done for! Averaged about 2 minutes a round, it was my first hard workout in 10 days, i felt sluggish for sure.

1127 times

Dumbbell press 5-3-3-1-1-1 reps

Practice scales for 10 minutes.

Hang Power Clean 3.3.3
45.65.70 (failed @75)

Then:

15 min AMRAP

3 Clean and Jerk 155/105

5 Plyo Push-up “hand on slamball”

7 Lateral Box Jump “sub is over the box 2×1″

65# C&J, Plyo Push-up ok, Lateral box jump over 2 green boxes stacked. Ok through 1st round & failed to jump left after that. 7 +5 Plyo Push ups

21-15-9
Snatch #135
Burpees

3 Rounds

400m Run

21 KBS 1.5/1pood

12 HSPU

Rest Then:

20 Hollow Rock & Roll

1 min Plank

Yellow KBS, Blue/green band HSPU. 6:48 min Hollow Rock & Plank

5 rounds for time:

150 m Sprint
10 x Pushups
10 x Squats
10 x Pullups

Use a weighted west (10kg/22lbs)

GO GO GO!

30 muscle-ups for time

If you cannot do the muscle-ups, do 120 pull-ups and 120 dips.

9 minute AMRAP

Still got a lot of work to do on the HSPU

Thruster 1-1-1-1-1-1-1 reps.

60-70-75-80-85-90-95

For Time:

25 Walking Lunges
20 Pullups
50 Box Jumps 20in
20 Double Unders
25 Ring Dips
20 K2E
30 KBS 55lb
30 Situps
20 Hang Squat Cleans 35lbs Dumbells
25 Back Ext's
30 Wall Balls 20lbs
3 Rope Climbs