– rest 60 sec.

20 min AMRAP

1 Suicide

5 Pull-ups

10 SDHP 95/65

15 Box Jumps 24/20

20 Double Unders

I modified the double unders to 60 regular jumps, used a green band for pull-ups, did 35 Lbs for SDHP, and 20" box

1 Minute of:
Calorie Rows
Knees to Elbows
Kettle Bell Swings (24 kg)
Pistols
Wall Climbs

3 Rounds (1 Minute of rest between rounds)

Score = total calories + reps. My result - 236

3 Rounds for time:

15 Squat Clean Thruster 95/65

10 Burpee Pull-up

400m Run

my off day technically, feeling pretty good about the diet, but knowing i am not getting a ton of calories kinda makes me re think if i should still be strength training.

260 kettlebell swings.

Run

4 x 400m

Rest 3 minutes btw. set. Result is slowest round.

1 Minute of Squat Cleans (95lbs/55lbs) =1pt for each rep

3 min rest

1 Minute of Squat Cleans (135lbs/85lbs) = 3pts for each rep

3 Min rest

1 Minute of Squat Cleans (155lbs/95lbs) = 5pts for each rep

3 min rest

1 minute of Squat Cleans (185lbs/115lbs) = 8pts for each rep

3 min rest

1 minute of squat cleans (205lbs/125lbs) = 12pts for each rep

3 min rest

1 minute of squat cleans (225lbs/135lbs) = 17pts for each rep

WOD - For time:

Run 400m,

Three rounds of the couplet;
15 Power Snatches (85/55)
35 Double Unders,

Run 400m

Three separately timed rounds of:
150m sled drag (90/50)
Rest as needed in-between rounds. Run forwards down to 75m turnaround point, run backwards back from turnaround point.

Pair up (preferably guy/girl) and complete the following for time:

1000m Run (two laps around warehouse starting/finishing in center of gym)
100 Hang Power Cleans (95/65)
150 Pushups
200 Sit-Ups (partner will anchor your feet)
1000m Run

The above tasks are totals for the teams of two. Partition reps as you see fit, but only one partner can be working at any given time (except on runs-both must run at same time). One cannot start wod until partner crosses center of gym. Same goes for finishing the wod, last partner has to cross center line of gym to finish. Amen.