Cindy:
5-10-15
Pullups
Pushups
Squats

17 rds Rx

1. Clean Pull Under from Extension

   • 4x5 (Empty bar / light weight)

2. Clean Pull + Power Clean + Clean

   • 1+1+1 - Every 0:45 x 10 Rounds - 60-70%

3. Clean

   • 1 rep - Every 1:00 x 15 Rounds - 70% +

Score is 1st clean and 15th clean on part 3

Deadlift:
5 x 320
5 x 385
12 x 430

Front Squats:
10 x 155
10 x 190
10 x 220

8 x Sled sprints with 3 plates

For time

20 Thruster 60 kg.
20 Burpees
20 clean 60 kg.
20 sit-ups
20 S2OH 60 kg.
20 Push-ups
20 OH-Squat 60 kg.
20 HSPU
20 Front Squat 60 kg.
20 Air Squats

Perform using the same barbell and No rack

TIME-CAP: 25 min.

5 rounds

Row 500 meters
15 Front Squats @ 135

15 min mobility

5-3-1-1-1 squat jerk (125)

15 min amrap of:
-3 HSPU or reverse wall walks
-6 back squat 95#
-9 push press 95#
-12 burpees

4 rounds plus 3 hspu

21 FS #95/65
21 Push ups
800M Run
15 FS #95/65
15 Push ups
400M Run
9 FS #95/65
9 Push ups
100M Farmers carry #80,70 KB

Strength:
Deadlift - 5x3

Conditioning:
30 seconds work/ 30 seconds rest:
+Butcher/Prowler
+Double KB rack walk
+Rower
6 rounds

150 pushups, in as few sets as possible. 7 max.

35,20,20,20,20,20,15=7 sets

30 second sprints, with 90 second rest in between each. 8 rounds.

4 minutes/8 sets of Tabata sit ups. 59

10 RFT
6 Bar MU
12 double DB c&j 2x22,5/15