For time:
100 push up

Time cap 15 minute.

25’ AMRAP
20 burpees
20 pull ups
20 ball slams (30/20)
20 ohd ball slam

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

burpees
dbl DB thrusters @ 2x22.5/15kg
sit ups

T.C.: 25'

• 5 Round not for time of:
Rope Climb 2 reps
(Seleziona la variante: Standard, Legless, Legless con Vest (9/6Kg))
One-Arm KB Press 8 reps unbroken/side
Double KB Front Rack Walking Lunges 16 reps unbroken
(Utilizza un peso delle KB impegnativo ma che ti permetta di fare le reps unbroken)

21-18-15-12-9-6-3

Burpeeanos 25/15
Pasos de Tijera
Box Jump 24"/18"

5 Rounds for time:
6 Clean & Jerk (185/115)*
30 Double Under

• Best power cleans that I have done yet (135#). Need to go up in weight next time...probably not 185....maybe 155 to see how it feels.

** Double Unders are still not good...probably 3/4 doubles and 1/4 3:1 singles....took way too long to do the doubles...have to learn to cycle through more than 2 at a time.

Complete as many rounds as possible in 20 minutes of:

05 Chest to bar Pull-ups
10 Ring Dips
15 Overhead Squats 95lbs

WOD done about 5 hours after running a 5K race with hills.

Actual result is 5 rounds + 05C2B + 10RD + 10OHS

5 Squat Snatch

2 min rest

AMRAP 10
6 x burpee box over 120 cm
2 x rope climb

Squat clean 3 RM