3 front squats + jerk

Every 90s for 8 rounds

100 thrusters

AMRAP 12
1 Power snatch
3 Push ups
5 T2B / V-ups
7 Box jumps

20min amrap:
200m run
2 rope climb ( use legs)
15 push-up

Every 2 minutes, for 16 minutes (8 sets):
Back Squat x 3 reps @ 85%

Weighted pull-up 8x8

3 1min rds, w/ 1min rest between
Max reps OHS (95#)

Then...

Death by Pull Ups
Min 1 = 1 PU
Min 2 = 2 PU
Min 3 = 3 PU
Etc.
Sets must be unbroken.

Five rounds for time of:
225/155 pound Deadlift, 12 reps: 135 #
20 Pull-ups: used green band the first two rounds Tore my hand: Third round did jumping pull ups for half then moved to ring rows. Last round did push ups.
135/95 pound Clean and jerk, 12 reps: I went with 50#. When I had good form I could have went with a heavier weight.

20 Knees to elbows: modified the last three round to laying flat on my back and bringing my knees to my elbows. Kept my feet off the ground to make it harder.

Double Tabata x 2

First Set
- Back Squat
- Front Squat
- Overhead Squat
- Lunges

Second Set:
- Wall Balls
- Mini Band Walks
- Squat Box Jump
- Walking Lunges

Do both sets twice, resting +-1 min between sets. Use a bar with light weights +-40% of 1RM so you can keep the volume up in the first set. This is aimed at adding volume and fatigue.

5 x tempaus riipusta + maasta, AHAP