21-15-9
Thrusters 95lbs
Pull-Ups

OHS practice up to 135#

Split Jerk practice up to 185#

3 Rounds For Time
400m Run
10x box jumps 24"
20x Wall ball 20#

L-Sit Hold 5 x max duration, resting 1 minute between sets.
Then:-
“Death by Burpees”
With a continuously running clock, do 1 burpee the first minute, do 2 burpees the second minute, 3 burpees the third minute.. continuing for as many minutes as you are able. Use as many sets as needed to complete the reps for each minute.
*Compare to 081712.
Beginner: Scale movements and load as necessary.

Warm up : 15 Overhead Squat / 7 Handstand / 7 TTB / 4 RD / 4 Pullups / 100 Skips

Result: 50s,31s,34s,28s,26s / 12m + 8

Shoulder press
6x 95#
6x 100#
6x 105#

4 rounds for time of:
50x double unders
30 seconds on the airdyne
10x tire ghd sit ups

Push press
2x 135#
2x 145#
2x 155#
2x 165#
1x 175#
1x 180#

10:00 AMRAP
500m row
8x push press 115#
3x muscle ups

2 rounds plus 500m row

Lynne
5 rounds
Max effort bodyweight bench press
Max effort pull ups

Round 1: 5 and 31
Round 2: 5 and 16
Round 3: 4 and 20
Round 4: 4 and 20
Round 5: 5 and 26

1000m row warm up 4:18

4 rounds for time of:
15x hand release push ups
15x kettlebell swings 70#
15x ABMAT sit ups
15x deadlift 135#

10 rounds for time of:
3 Power Cleans (125#)
6 Handstand Push-ups

Push press
5x 125#
4x 130#
3x 135#
3x 140#
3x 145#

10:00 AMRAP
30x double unders
15x toes to bar
10x ring dips

3 rounds + 49 reps

Shoulder press
1x 115#
1x 120#
1x 125#
1x 115#
1x 115#
1x 115#
1x 115#

For time:
1000m row
5x muscle ups
10x deadlift 225#
15x overhead squat 75#
10x deadlift 225#
5x muscle ups
1000m row