10-8-6-4-2 reps for time:
• Chest-to-bar Pull-ups
• Deadlifts 225/155#
• Bar-Facing Burpees
Goal: 7 min.

On the minute every minute for 12 minutes :

3 DL 135/95# (start up weight)
3 Burpee box jump

• You must go up in weight at each set.
• 100 burpee penalty for DNF.
• 20 burpee penalty if perfomed any other way but Rx.

Then. . .

6 Rounds of:

30 sec bag work
30 sec high output bag work
30 sec rest

8 Burpees

4 Shirt and Tie Wearers.

Going to start getting fun

Deadlift
10 - 8 - 6 - 4 - 2

Annie

50.40.30.20.10

Double Unders

ABMAT

Double kettlebells
15-12-9

Run as far as you can in 30min.

Made it 4miles.

On a 6min Running Clock:

0-2mins:
80 Double Unders
AMRAP Snatches (55/45)

2-4mins:
80 Double Unders
AMRAP Cleans (75/55)

4-6mins
80 Double Unders
AMRAP S2OH (95/65)

50 WB synched
30 cleans @50kg
50 EB synched
20 cleans @60kg
50 WB synched
10 cleans @ 70kg

5X2 Tempo High-Bar Back Squat @ 80% (of HBBS 1RM) – rest 60-90 seconds
Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
-then-
10 minute AMRAP of:
7 STRICT Pullups
7 Shoulder Press 95/65#
*Rest 5 minutes.
5 minute AMRAP of TGUs 24/16kg.

Modified as follows:
Used PVC on the Tempo High-Bar Back Squat because I've never set a 1RM
Used green band on pull-ups
Used dumbbells on shoulder press #15
Used 8kg Kettle bell on the TGUs

Did 3 sets on the AMRAP + 1 pullup
Did 18 TGUs