For 15 minutes complete as many rounds and reps as possible of the following routine:
5 Push Press using 115 lbs
then do 1 round of the following (Cindy)
5 Pullups
10 Pushups
15 air squats

10 OH Squats 55#
10 OH Walking Lunges 55#
25 abmat situps

Conditioning
5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Burpees over Rower
Score is slowest round.

4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#

Focus Clean Complex:
1 Clean +2 Front Squats +3 Thursters

5 sets of whole complex @ 70% 1RM C&J

MetCon 12 min. AMRAP:
- 100 m Run
- 5 Power Cleans (L1- 95/75; L2- 135/95; L3- 185/115)
- 10 Pull-Ups (L1- jumping; L2- pull-ups; L3- C2B)
- 15 Wall Balls (L1/L2- 14/10; L3- 20/14)

Score: Weight / Rounds + Reps

4 rounds of:

15 KB Swings
10 Goblet Squats
5 KB Push Press each arm

For time, 2 rounds of (70/50kg):
* 15 deadlift
* 12 clean
* 9 back squat
* 6 jerk

For time 10000m ski erg

Max reps unbroken strict hspu.
Scale if needed with abmats, goal is to do +5

3-3-3-3-3 deadlift - 265 lbs

then…

2 minutes:
10 deadlifts @ 75% 3RM - 200 lbs
max handstand push-ups

3 rounds

Score = total number of HSPU