AMRAP12
50 du
7 burpees

every round increase the burpees by 7, so on round 2 do 14 burpees, round 3, 21...

5 rounds + 18 burpees

 AMRAP 12 min:
5 thrusters 95/65
10 wall ball 20/15
5 back squat (same bar as thruster)
10 KB Swings 53/35
Post rounds: 5 + 1 rep
RX

1 minute max rep x 3 rounds
Burpees
Power snatch (75/55#)
Box jump (24/20")
Thruster (75/55#)
C2B pull-ups
1 min rest

For time:
50 Box jumps 24"
50 Jumping pull-ups,
50 Kettlebell swings (53#)
50 Walking Lunges
50 Knees to elbows
50 Push press (45 pounds)
50 Back extensions,
50 Wall ball shots (20 pound ball)
50 Burpees,
50 Double unders

Strength:
Sled work
4 rounds @ 135 lbs added to the sled. Unknown how much sled weighs, probably about 30-40 lbs. Rest as needed in between each round. We had four people, so rest was the other 3 peoples rounds.

1 round = 30 yd push then 30 yd pull back using a TRX trainer.

WOD
5 Rounds for time
Single arm DB push press right side, 8 reps @ 40 lbs
Single arm DB push press left side, 8 reps @ 40 lbs
Air Squat, 12 reps

21-15-9
Deadlifts 205/315#
Box Jumps 24"/30"

Cashout: (2:37)

200m sprint
12 goblet squat #53
200m sprint
9 goblet squat #53
200m sprint
6 goblet squat #53

ADVANCED:
5 @ 65%
5 @ 75%
MAX REPS @ 85%

CONDITIONING:

AMRAP 10:00

5 HANDSTAND PUSHUPS **
7 DEADLIFTS #275/185
9 BAR FACING BURPEES

Press-
105×5, 115×5, 120×3
WOD-
4 rounds +5 Deadlifts RX

22-16-10

POWER CLEAN 155/105
TOES TO BAR
BALL SLAMS

10 Minute AMRAP

10 Thrusters #95/65
10 Pull ups
20 DU

5 rounds + 33

21 Hang Cleans #135
21 KB Swing #53
9 L-Sit Pullups
15 Hang Cleans #135
15 KB Swing #53
6 L-Sit Pullups
9 Hang Cleans #135
9 KB Swing #53
3 L-Sit Pullups