Strength:

Power Cleans - 6x135, 6x155, 6x175, 6x195, 6x205

Metcon:

800m run then 3 Rnds: 15 SDHP (115lbs), 50ft Sled Push (300lbs), 15 Push Press (115lbs), 50ft Sled Push (300lbs) then finish w 800m run

Time: 22:30

5 power cleans
10 toes to bar
15 wall balls
30 double unders

10 AMRAP

8min AMRAP 6+11

5 Pull ups

8 Hand release push ups

10 Squats

Rest 2 mins

8min AMRAP 3+5

5 Handstand push ups

8 Sumo deadlift high pull 75/55

10 Box jumps 20in

Rest 2 mins

8min AMRAP 5+5

5 Ring dips

8 Wallballs 20/14

10 Flutter kicks (L/R=1)

Score total reps of all 3 AMRAP’s

Thrusters 3-3-3-3-3 55-65-75-75-75

Then,

2 Rounds of “Hope”

Burpees
75/55 pound Power snatch
Box jump, 24/20″ box
75/55 pound Thruster
Chest to bar Pull-ups

did not count reps b/c i froze @ box jumps. about 10 of each.

800m run
30 Box Jumps
30 KBS
30 Jump pull ups
30 lunges
30 K2E
30 45# push press
30 Wall Balls
30Burpees
30 DU's
800m run

1000 meter row
50 thrusters
30 pullups

15-12-9-6
rest 1 min 12-9-6-3

kettle bell swings
toes to bar

6 rounds

6 thrusters
1 lap upper lot

5 rounds for time

15 ground to overhead
30 mountain climbers
8 chin ups
10 wide leg squats

7 min AMRAP

5 overhead squats
5 box jumps