Skill 5x3
Rope climbs
Hang cleans 185lbs max

Finisher:
12 min amrap of
7 hang cleans (95/135)
9 burpees
12 oh lunges ( 6 each side 45/25)

For Time
10 C2B pullups
200 Meter Run
10 C2B pullups
15 Burpees
200 Meter Run
15 Burpees
20 KB Swing (53/35#)
200 Meter Run
20 KB Swing (53/35#)
25 Sit ups
200 Meter Run
25 Sit ups

Three rounds for time:

Run 400 meters (0.25 miles)
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Add 5 lbs to Tuesday's opening weights.

A.)Front Squats
5 x 5 with a 2 second hold at the bottom
B.) AMRAP 9
(compare to March 23, 2012)

3 Push-ups w/ release

3 Box Jumps @ 24, 20

6 Push-ups

6 Box Jumps

9 Push-ups

9 Box Jumps

and so on….

AMRAP 5
30 D/U
15 Power Snatch @ 75, 55
*2 Minute Rest
2 rounds (75)
AMRAP 4
20 D/U
10 Power Snatch @ 95, 65
*90 Sec Rest
2 +13 rounds (85)
AMRAP 3
10 D/U
5 Power Snatch @ 115, 75
2+12 rounds (95)

For Time
10 C2B pullups
200 Meter Run
10 C2B pullups
15 Burpees
200 Meter Run
15 Burpees
20 KB Swing (53/35#)
200 Meter Run
20 KB Swing (53/35#)
25 Sit ups
200 Meter Run
25 Sit ups

Run 200m

21 DB Push Jerks

Run 200m

15 DB Push Jerks

Run 200m

9 DB Push Jerks

Three sets of:

Front Squat 4-8 reps @ 40X0 (start at 65% of 1 RM)

Rest 30 seconds

Dips x 4-8 @ reps 30X0

Rest 30 seconds

4 ROUNDS FOR TIME:

50 AIR SQUATS
25 SIT UPS
15 BURPEES