WOD

AMRAP in 30min of:

10 pull-ups

5 HSPU

15 box jumps (24")

10 snatch (75#)

15 recline ring rows

10 HR pushups

20 lunge jumps

10 clean and jerk (75#)

400m run

3 rounds +9 reps

Five rounds for time of:
20 GHD Sit-ups
15 ft Rope climb, legless, 3 ascents

Five rounds for time of:
10 Kettlebell clean and jerks, 1.5 pood each
3 Muscle-ups

Every minute on the minute for 30 minutes, complete the following:

5 pullups
10 pushups
15 squats

The faster you complete, the more rest you get. E.g., You complete 5/10/15 in 1:25, you get 35 seconds to rest before next round kicks off.

I used three 3min breaks in order to complete

AMRAP 15
12x F.Squat (50)
8x RingDips
4x Burpee Bar MuscleUp

Jackie”

1000m Row

50 Thrusters 45#

30 Pull Ups

So, last time I did this, it was at 30# and one minute faster, but it has Rx on it? hmmmmm

2 Sets of 14 @ 46%
Percentage based off our 1RM Front Squat.

20 mile bike ride

50 burpees
40 KBS 35#
30 box jumps 20"
20 wall ball shots 14#
10 deadlift 135#
500m row

(feeling pukey)

Squat Jerk 1RM.

Pushups with hand release: 21

KB Swings (50#): 15

Toes to Bar: 9

Wall Ball Shots: 10