12 minutes AMRAP

12 jumping squats with 30# bar
Sprint 100 meters

For time:
135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters

• actual runs we're 240m, 480m, 950m.

3 vs 3 i ca 70-80 min.

Tok ca 30-40 pull ups mellom kampene.

Ran 1.5 to park
"JT" in 6:22
Ran 1.25 Home

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

tuck jumps for du's
Regular dips for ring dips
55# db kb swing
15# wall balls
9 towel pu's
Missed my start time so not sure my time, between 20-25 minutes

Spend 10-15 minutes completing the following:-
Beginner: Single Leg Squats practice.
Intermediate & Advanced: 5 x 8 Single Leg Squats, Left & Right.

then:-

In 12 minutes, complete as many reps as possible of the following sequence:
3 Deadlifts
3 Handstand Push Ups
6 Deadlifts
6 Handstand Push Ups
9 Deadlifts
9 Handstand Push Ups
12 Deadlifts
12 Handstand Push Ups
15 Deadlifts
15 Handstand Push Ups
18 Deadlifts
18 Handstand Push Ups
21 Deadlifts
21 Handstand Push Ups..

This is a timed workout. If you complete the round of 21, go to 24. If you complete 24, go to 27, etc.
*Deadlifts @ 70kg/50kg
**Compare to 031912.
Beginner: Scale movements and load as necessary.
Advanced: Deadlifts @ 100kg/70kg.

Result:- SLS (Box Assisted) : 21R + 10 (Pushup)

Find max. Took 8 times.

5rounds
22kb swing 16 kg
22 box jumps
400 m run
22 Burpees
22wall balls 14 lb

Bench Press

9x3 255, 275, 275, 275 (2 reps), 265 x4

Tabata

Tri-Ext 90
Ring Dips 28

2nds - 10 of each
Power Clean @ 135#
Abmat Situps
Burpess
Ball Slams @ 30#
Power Snatch @ 135#
Row 200m
KBS @ 2pood
WallBalls @ 20#

Frist Round: 7:14
7 min rest
Second Round: 7:27