12 minute AMRAP of:

5 Power Cleans 165/110#
10 T2B
15 Wall Ball 20/14#

Weighted Pull-Ups
3-3-3 (15lbs)

W.O.D.
Fight Gone Bad
3 Rounds, 1 minute stations for max repetitions of the following:
Wall Ball 20/14
SDHP 75/53
Box Jumps 20"
Push Press 75/53 (scaled: 53#)
Row - For Calories
Rest

Score: 296

4x8 DB Bench Press 45#
4x8 DB Row 45#
4x8 Hammer Curl
4x8 Shoulder Press
4x6 Close Grip Chin-Up

4 Rounds

25M Shuttle Run
15 HSPU box/knees

snatch @ 110 lbs EMOM
3-3-3-3-3-3-3

front squat @ 180 lbs EMOM
3-3-3-3-3-3-3

20 min met con
stairmaster 15 floors
muscle ups (red band)
ab roll outs

Warm Up DL #135x5, #225x5
5x5 DL #275x5, #295x5, #315x5, #275x5, #275x5

WOD:
40 Burpees 1:58
Rest 1:30
30 Burpees 1:47
Rest 1:30
20 Burpees :56
Rest 1:30
10 Burpees :22

Wendler Bench Press:
75% - 5 reps - 225#
85% - 3 reps - 250#
95% - 1+ rep - 275#
WOD – For Time, Complete the following:
· 2 minute AirDyne
· Run 600 Meters
· 100 Double Unders

10RFT
3x Strict Pull-ups
5x Burpees
7x Front Squats (65 lbs)

400M Run (1:17)
1.5 Min. rest
400M Run (1:20)
1.5 Min. rest
400M Run (1:22)
1.5 Min. rest
400M Run (1:29)
100 DU
50 Burpees

Cash out:
Bar Hanging L-Sit for time (:30)
Bar hang on fingertips for time (:26)

3rds, 1min max rep:
Row (cal)
KB Swing 2pd
TTB
Hang Power Clean 185#
Burpee
Rest 1min

61 reps
59
63