Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders

22 min amrap

• 22 power Cleans 2x22,5kg dumbbells
• 22 push Press 2x22,5kg dumbbells
• 22 Burbee Box overs 24”

Scale as needed

Times to beat

Beginner athlete: 2 rounds and 14reps
Average athlete: 3 rounds and 20reps
Advanced athlete: 4 rounds and 27reps
Elite athlete: 5 rounds and 34reps
Regional athlete: 5 rounds and 63reps

“Morrison”

50-40-30-20-10
wall balls (20/15) - scaled to goblet squats (12kg) due to back
kettlebell swings (1.5/1.0) - used 12 kg
box jumps (24/20) - used 20" box

40 minute time limit

2000 meter row for time

Post workout:
2 sets theraband shoulder
2 sets ring reverse push-up
2 sets wrist roll

Warm Up: Joint Mobil­ity fol­lowed by
1. 400m Row
2. 180 Navy Arm Cir­cles
3. PVC Passthroughs
PVC Part­ner Shoul­der Stretching

Work: 3 Rounds–
Work 60sec. for max reps at the fol­low­ing sta­tions
REST 2min. exactly between rounds
1. Wall Walks (11,9,8)
2. Super­men (25,25,24)
3. Mus­cle Ups (7,11,9)
4. Sit Ups (42,37,32)
5. Knees to Elbows (11,12,10)
**start at any sta­tions and rotate

A.) Hang Power Clean (Mid Thigh) (5-5) 3×3;80% Rest 2′
B.) Power Clean; Find a 1RM Rest as needed
C.) WOD #3 Prep:

500M Row
10 Chin-Ups
400M Row
10 HS Pushups
300M Row
15 KB Swings
200M Row
15 Dbl Unders
100M Row
10 HS Pushups

HSPU (6)
C2B Pull Ups (12)
Walking Lunges (24 - suitcase carry with 35# KB's)

20 Thrusters (95/65)

20 Sumo Deadlift High Pulls (95/65)

20 Push Jerks (95/65)

20 Overhead Squats (95/65)*

20 Front Squats (95/65)

Perform 4 Burpees on the minute.

*Only did 45 on the OHS

A: Snatch 2-2-2-2

B: Three rounds for time of:
35 Double-unders
25 Thrusters 95/65 lbs (Post Elements: 75/53 lbs)
15 Pull-ups

Scaling:
70 single-unders
25 Thrusters at #75
15 Pull-ups (with a green-band)

20 min. to find one rep max back squat

5-5-3-3-1-1

135-185-225-255-275-315

315 is far from my one rep max but I have not squatted in a long while due to my broken back and was sharing the rack with four others so that’s where I ended up after 20 min.
then…

Graceish

30 clean and jerks #135

30 box jumps

Not pleased with the time but I’ve been out of it for a while. Things can only get better with harder training and consistency .