5 Thrusters 95/65 lbs
7 Power Cleans 95/65 lbs
10 Sumo Dead Lift High Pull 95/65 lbs

AMRAP 20 minutes

10 sandbag clean and jerks
20 burpee pullups
30 wall balls
40 lunges
50 air squats
400m run with sandbag

3 min AMRAP

3 Power Cleans (135lb)
6 Push Ups
9 Squats

5 Rounds

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5-5-5-5-5

3x3 shoulder press @ 80, 85 and 90% of 1RM

WOD
12min AMRAP
7 push press @ 70% of 1RM
30 jumping lunges
15 situps

Post WOD
2x1min weight plank (45/25#)

OVERHEAD SQUAT + BURPEES
TEAM ( COUNT BURPEES)
12 MIN TIMECAP

progressioiden kautta

For time (Cap time 30 min)

7 rounds
• 7 wall climbs + 2 touchés épaules
• 7 Dragon walk
• 7 Jump over the box
• 7 monkey pull up

“Angie”

100 Pull ups (green band/ring rows)

100 Push ups (100% on toes)

100 Abmat Sit ups

100 Squats

**Bummed because I had to mod the pullups today- I tore my hand last week during "Nate" and rather than let it heal over the weekend, I did the USMC mud run on saturday and it tore even worse and got infected by all the crap... so I couldn't even grip the bar, let alone kip. Still got a great workout though.

Every minute, on the minute, for 6 minutes:
Back Squat x 1 rep @ 92-95%

Remember, this is 92-95% of your last successfully tested 1-RM – not a hypothetical number you think that you might be able to squat.

100 Pull ups

100 Push ups

100 Abmat Sit ups

100 Squats

I was actually fairly happy with my time since I was doing hang pull ups, and my chin cleared every one. I tore through the ab mats and squats quickly.