105 min

Skillwork: HSW practice for 5 min

3 sets of: sprint, 5 HSPU, 10 box jump, 10 T2B

Skillwork: HSPU practice for 20 min, about 50 reps

A.
Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90-92%

B.
Three sets of:
185/125 lb Push Press x Max Reps @ 10X3
Rest 3 minutes
> not done, instead: 3 sets of:
Shoulder press x 8-12 reps with DB's.
8x25 lbs 12x20 lbs 8x20 lbs

C.
Complete as many rounds and reps as possible in 12 minutes of:
Row 300/250 Meters
20 Kettlebell Swings (32/24 kg) > 15
10 Strict Handstand Push-Ups > not done
5 Muscle-Ups > ring dips
Results: 4 + 20 m row
173/190

D.
Five sets of: > 3
Chinese Rows x 5 reps > push ups x 8 reps
Rest 60-90 seconds
GHD Sit-Ups x 10 reps
Rest 60-90 seconds

2 mile run for Endurance class

For Time
25 Walking lunge steps
20 Pull-ups
50 Box jumps (20")
20 II unders
25 Ring dips
20 K2E
30 KB swings (70/53#)
30 Sit-ups
20 Hang squat cleans (35/25# DB)
25 Back extensions
30 Wall ball shots (20/14#)
3 Rope climb ascents

Power Snatch 1-1-1-1-1-1 - Maxed out at 155

Then,

12min AMRAP

4 Muscle ups MOD 8 jumping muscle-ups

8 Toes 2 bar

12 Box jumps 24/20

Results: 4 + 2 Rounds

"Spli Jerk from reck
1x3 (70%)" 7 set.

100x HSPU (only unbroken 10 count)
100x T2B (only unbroken 10 count)
Cap. 20 min.

Do an increasing ladder each minute, alternating between T2B & Low Back Extensions
Minute 1: 1 rep Toes To Bar
Minute 2: 1 rep Low Back Extension
Minute 3: 2 reps Toes To Bar
Minute 4: 2 reps Low Back Extension
Minute 5: 3 reps Toes To Bar
Minute 6: 3 reps Low Back Extension
Continue until you can't complete all reps in the minute

Station 1 - 20 meters KB Lunges at @32kg each arm
Station 2 - Row for calories

*Change stations every time the partner of Station 1 finishes the 20 meter lunges

Score is the total number of Cals in 20 minutes

10-8-6-4-2
Standing Clean
Burpees Over the Barbell
30 Rope Jump

20 min amrap

• 50 Double unders
• 25 KB Swings 24kg
• 10 GHD situps with 9kg wallball
• 5 Front Squats 70kg