Thrusters = 105 RX
15 mins - 4 rounds + 10 Thrusters + 4 pull ups

Power Cleans @ 135
Push Press @ same bar
Strict t2b
KB pullovers @ 24kg

Group warm up

Then,

5 rounds

Run 200m

10 Power snatch 135/95: MOD 60. I broke them up in sets of 5/5.

15 Box jumps 24/20

A: Clean pull max. Then 4x4 @75% of clean pull max
B: Triple power snatch
C: Double power clean and jerk

75 pound Power snatch, 75 reps for time.

Back Squat
5-3-2-2-1+ max out 70-90%
145lb as Max
+8reps at 90%

Metcon
AMRAP X 12min
12 DL (70lbs)
12 Burpee over bar
12 KB Snatch (Green)

TOTAL : 4 Rounds

7x2 hi-hang clean + 1 Jerk- heaviest possible, rest 60 seconds

Warmup
NFT of:
200M Farmers Walk (HAP)
5 Standing Broad Jump
25 Goblet Squats (24/16kg)

12kg farmers walk
16kg squats
Rxed!!

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Strength/skill
ONE. Stone To Shoulder
3/3/3/3/3 Max Effort
90 Seconds Rest Between Efforts
Used 45#

TWO. Axel Zercher Squat
10 Minutes To A Heavy Single
25/45/65/85/95/100/105/115PR

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Conditioning
12/9/6 RFT of:
Turkish Get Up (20/12kg)
Strict Chin Up
Row Calories

2 rounds + 2 chin ups
Used 10 kg for turkish get ups
Blue band + red band for chin ups

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Turkish get ups = very awkward. Need to work on the move on the right side - left arm is too weak and couldn't get my left leg underneath me. Pull ups were a little easy - next time use 2 reds? Same with stone to shoulder - next time try 75#. Need to not become complacent.

4x3 clean first pulls-heavy, rest 60

Run 800 Meters
{Repeat twice}
-50 Burpees
-40 Pullups - Green Band
- 30 Pistols / 60 Air Squats*
-20 Kettle Bell Swings 15lbs
-10 Handstand Push ups / Holds 5 for 5 seconds*
Run 800 Meters

40 Min Cap

Buy In:
600 Meter Run

Cash Out:
Walk 200 Meters