Strength (alt rounds)
4x8 strict press-2 push press-3
4x8 strict pull ups 3-8

10 minute AMRAP
10 KBS 53#
10 Box Jump 24"
10 Ring Dips

"Squats and Running"
Skill Work:
1 Rep Max Deadlift

For Time:
20 Back Squats (115/75)
Run 200 Meters
25 Front Squats (115/75)
Run 200 Meters
25 Back Squats (115/75)
Run 200 Meters
20 Front Squats (115/75)
Run 200 Meters

Thunderstruck Burpee warm up, then 43 minutes I go you go partner WOD,6 hang squat clean thrusters with 115lb, 8 30kg dumbbell bench press and 10 1 pood pair kettlebells swings. 5 rounds done, then Sally Hands buy out. Brutal.

10 R.F.T.

100 m Run
10 Hand Release Push Ups
100 m Run
10 KB Swings (50 lbs.)

20 minute AMRAP
Buy in: 50/35 cal row
Then AMRAP for remaining time
50’ single arm OH kb walk(switch arms at 25’) GO HEAVY
40 DU (2:1 singles)
30 Box step overs 24/20”
20 Pull ups
10 wall walks

Score is total rounds+reps
25’= 1 rep, 50’=2

5 rounds:
1 minute wallballs
1 minute dumbbell snatches (16)
1 minute shuttle sprints
1 minute rest

3/3/3/3/3 Back Squats
6 Front Squats

5 Rounds of:
Weighted Ring Pushups (5-10reps)
Heavy Dumbell Goblet Squat (wide stance with pause at bottom)
20 lb Med Ball Squat Cleans x 10

wall ball & chest to bar pull ups

WOD: On The Minute Every Minute For 15 Minutes:
-1 Squat Clean
-1 Front Squat
-1 Thruster
(Started at #65, went to #70 for rounds 7-15)

Post WOD:
Partner 4 X 400 Meter Run (1:1 Work/Rest)