10 Min AMRAP

30 DU
15 Box Jumps ('24/20)

heavy

4 rounds for time;
10 push ups (elevated)
20 kb swings 35#
20 ab mat sit ups

Clean and Jerk 135 lbs
30 reps for time

100 Foot Walking Lunges - 45 lbs
50 Air Squats
25 Back Extensions

Buy In:
3 x 10 Pull ups
3 x 20 Sec Handstand Holds

30 - Clean and Jerk @135lbs

800m run
8 back squats

Rx: 95lbs
I did: 75lbs

4RFT
10 Box jumps (24/20)
12 Dead lifts (225/155)
14 Ring dips

125#. Red band

Pre-WOD:
- Work up to a heavy set of 3 rep Strict Press

WOD - For Time:
- 400M Run
- 21 Push Press (95#, 65#)
- 12 Pull Ups

Post WOD:
Tabata Sit Ups

I.
75 Strict Pull-Ups

II.
--3 rounds for time--
500m row
10 Toes to bar
15 squat cleans @ #95
20 situps
25 wall balls

(20 min time cap)