Strength:
18 x 265# Back squat
18 x 225# Bench press

WOD

30 Ring Dips
30 Toes to bar
30 Push ups
30 Squats

AMRAP 17

3 minute AMRAP 1 minute rest

5 rounds
3 - 65# power clean
6 push-ups
9 air squats

15 full rounds + 13 power cleans + 6 push-ups

Deadlift 4x5
315/335/355/355

Strict Press 4x5
135/135/145/145

20 Push Ups
10 Broad Jumps
20 Hand Release Push Ups
10 Broad Jumps
20 45# plate deficit push ups
10 Broad Jumps
20 Hand Release Burpees
10 Broad Jumps

Treadmill Tabata (8.2 mph, 10% incline)
Air Squat Tabata holding 20lbs ball
Sit-up Tabata holding 20 lbs ball
Treadmill Tabata (7.9 mph, 10% incline)

Complete as many rounds as possible in 15 minutes of:

• 7 squat snatches
• 14 strict ring dips

Men 165 lb.
Women 110 lb.

3 Rounds For Time:
Run 400m
30 Wall Balls, 20#/14#
25 Kettlebell Swings, 53#/35#
20 Ab-Mat Sit-ups
15 Push-ups
10 Box Jumps, 24"/20"

22-wall ball @20
22-burpees
22-box jumps 24"
20- deadlift @135
repeat 22's
20-hang clean @135
repeat 22's
20-jerks @135
repeat 22's
20-clean and jerk @135

5 rounds:

12 Deadlift (155 lbs)
20 Pull-ups
12 Clean and jerk (95 lbs)
20 Knees to Elbows

Buy-in: 800 meter run

• Scaled (50%)

100 double-unders*
90 squats
80 sit-ups
70 supermans*
60 lunges*
50 burpees*
40 pull-ups*
30 push-ups*
20 pistols*
10 toes to bar*

Buy-out: 800 meter run

Substituted double-unders with 3 x singles