Seven Rounds for Time:
12 Push Press (95/65)
6 Ring Dips

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.
* You will have the option to do this outside. Wear gloves if possible for the bear crawls.
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Five rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps
Post time to comments
* Compare to December 11, 2012

AMRAP in 3 Minutes:
Hand-Release Push-Ups

Conditioning – 3 Rounds For Time:
10 Hang Cleans (#150)
20 Pistols (scalled with green band on pole)
500m Row

Finisher –
30 x GHD Sit-Ups

2 rounds
Row 500m
Rest 30 seconds
Run 400m
Rest 1 minute
Row 300m
Rest 30 seconds
Run 200m
Rest 1 minute

1 min each of
-SDHP
-box jumps
-push press
-row
-wall balls 14lb 9ft
-rest
x3

Skill
2x30 seconds L-sit Hold (60s rest)
Crappy form!

Strength
3x6 Strict Weighted Pullups (25kg)

Sprinting/Running
800m Run + Sprint drills + Dynamic stretching (Warm-up)
Sprints - 3x10m, 3x60m
5xMax Effort Broad Jumps
800m Run + Static Stretching (Cooldown)

Back squat 5-5-5 reps
245-245-245

Shoulder press 5-5-5 reps
120-120-120

Bar dips
8-8

3x10 back squat 125lb
5x20 hand to shoulder
then
21-15-9
-KB swing 1.25 pood
-wall ball
-TTB (knees to elbows, fucking puss)
then
3 sets max effort ring rows
9/8/5

Overhead Squat 1-1-1-1-1-1-1
55-65-75-85-90-95-100