"300"
25 Pull Up
50 Deadlift 135#
50 Push-up
50 Box Jump
50 1 Arm KB Clean and Press #35
50 Floor Wipers #135
25 Pull-up

• run 1mi on the clock.

Got the "300" in 21:06, 2s off PR

5x2 heavy push press + 1 split jerk

Jake
10min AMRAP (normal Jake is 20min)
10 push press (115/75#)
10 KB swing (53/35#)
10 box jumps (24/20") Did 24"

• one hour rowing
• ca 2 min./500 m speed

5 rounds for time:

1' box jump
1' ketlebel swing 24kg
1' wall ball 20lb
1' pull ups
1' jumping lunges
1' rest

Front squat 3 x 3 90%

4 sets for consistency (2 each):
A. 7 min amrap:
21/17 cal row
14 KB swings
7 pull ups

B. 7 min amrap
21/17 cal bike
14 box jumps
7 DB burpees

3 min rest after each round.

Row 4mins Easy
*sprint last 10sec of each minute
+
2 Sets Each
15 Banded Russian KBS
5 Tall Box Jump Step Down

20 AMRAP

- 5 push-ups
- 10 kettlebell goblet squat
- 5 one arm kettlebell press
- 10 sit-ups

3x1 technique

Pre-Wod
5 Minute Jump Rope
10 Minute Pull Up
5 Sets AMRAP Strict C2B -1 minute rest between sets
mod: 1 minute on/1 minute off max reps negatives
7 X 1 Squat Clean, 2 Front Squats-Heavy (add weight each set)

For Time
50-40-30-20-10
Air Squat
II Under (2:1)