3 Rounds
500m Row
25 Hand release pushups
25 KB Swings (53#)

15:37

7/10

Snatch Balance
2-2-2-2 (105#) PR)

Power Snatch
2-2-2-2 (135#) PR

AMRAP 5 Minutes
3 Strict Pull ups
6 Burpees
9 KB Swings (70/53)

5+4 (55#)

Run 1 mile
10 rounds of Cindy (5 pull-ups, 10 push-ups, 15 air-squats)

Overhead Press Star Complex - 4 Rounds
Top-half Seated Overhead Press - reps 5 (Smith Machine - 70# / 80# / 80# / 70#)
Standing Military Press - reps 5 (95# / 85# / 85# / 85#)
Barbell Push Press - reps 5 (95# / 85# / 85# / 85#)
Kettlebell Thrusters - reps 10 (40#)
Feet elevated push-up - reps 10

Squat Star Complex - 3 Rounds
Top-half Squat - reps 5 (185#)
Front Squat - reps 5 (135#)
Hang Clean - reps 5 (115#)
Kettlebell Jump Squat - reps 10 (20#)
Vertical Jump - reps 10

Front Squat
3-3-3-3-3

AMRAP 7 Minutes
7 Hang Squat Snatch (95/65)
7 Squat Cleans (95/65)
75ft Walking Lunge (45/25)

FS: 165# (185-last rep fail)
MC: 2 (75#) (35#)

3 Rounds

7 Deadlift #315/210 or 85% of max

400M Run

15 Pull-ups

25 Push-ups

OHS 1.1.1.1.1
Front Squat 1.1.1.1.1
Back Squat 1.1.1.1.1

70/100/115
PR OHS & FS...used new reebok's for first time & felt more stable.

Establish a 1RM Squat Snatch and Power Snatch
SS: 105
PS: 135

AMRAP 5 Minutes
10 KB Snatch Each Arm (53/35)
10 Pull-ups

MC: 2+4 (40#)

Overhead Squat
3-3-3-3-3
95-95-105-115-115

15-12-9
Thrusters (95/65)
Renegade Rows (40/25)

MC: 12:31 Thrusters@75#, DB@30#

Weighted Pull-ups
3-3-3-3-3
45# Pullups

3 Rounds
Row 500m
20 KB Swings (53/35)
20 Burpees
10 Toes to Bar

MC: 17:01