S/S:

25 reps bench press @ 135 #'s
50 sit ups
400 m run

4 rounds

5 RFT
10x Overhead squat 65#
10x Burpees
10x Push press 65#
10x Ring dips (used red band)

25 cal row
25 wall ball (20)
20 cal row
20 pull ups
15 cal row
15 burpee box jump (24)
10 cal row
10 toes to bar
5 cal row
10 m handstand walk

For time
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats

21 OHS 95/65
42 pull ups

15 OHS 95/65
30 pull ups

9 OHS 95/65
18 pull ups

21-15-9

Thrusters 30kg
Pull-ups

Then (out of time)
Every min for 6min :

• 10 Strict Sumo DeadLift 20 kg

10 Burpees
30 Walking Lunges
2 Shuttle Runs, 20 m
10 Push-ups
30 AbMat Sit-ups
2 Shuttle Runs, 20 m
10 Ring Rows
30 Air Squats
2 Shuttle Runs, 20 m
10 Box Jump (20 In.)s
30 Mountain Climbers

A) Power snatch cluster; 3.3.3 rest 15 sec/rest 3 min (compare to 2/3)
SCORE: 135, 155, 185

3 sets at 80, 90, and 100%:
- 400 m run
- 20 KB snatches (53/35) – 10/side
- 20 box jump – step down (24/20”)
- 20 wallballs (20/14)
R5ishM
SCORES: 4:32, 4:17, 4:08

with heaviest weight possible, rest as needed between sets

5 rnds for max reps
1 min max cal row
30 sec rest
1 min max russian kb twist 24/16
30 sec rest