1 Clean (95/135)
2 HSPU
3 Front Squats (95/135)
4 SDLHP (95/135)
5 CTB Pull-Ups
6 Box Jumps (20″/24″)
7 Burpees
8 Push-Ups
9 Wall Balls (14/20)
10 Kettle Bell Swings (55/70)
11 Deadlifts (95/135)
12 Thrusters (95/135)

@31:30

Back Squat

Strength
15min to establish 3RM Front Squat

85, 105, 115, 120, 125(1)

WOD
20min EMOM
Odd: 2 Squat clean (185/145)
Even: 8 Pull-ups

May increase weight every 5min
85 (3 rounds), 90 (2 rounds), 95 (3 rounds), 100 (2 rounds; last round AMRAP - 4 reps). Red band.

After party:
3x20 OH Walking lunge (45/25)

1 rep off ground (70s) every 20 seconds (1 second tabata) for 30 rounds: 10:30 on tabata clock
-try 80s next time or do 35 rounds
-tough workout...light-headed by end

STRENGTH
3RM front squat - 275#

WOD
8 Min Amrap @ 5
10 Dead Lifts @ 165#
12 Toes to bar
8 Push-ups

Rest 5 Minutes, then

5 Min Amrap @ 7
7 Push press @ 95#
5 Burpees onto 25lb plate

a) 1000m row, 10 strict pull ups, ring dips, 30 UB BJs, squats
b) C&J: up to 130#
c) DL wk 3: 4x286#
d) 1min ea: WB, SDHP, BJ, PP, row = 123 reps
e) 3x1 min burpees, 1 min rest: 14, 14, 15

15' AMRAP

12 Box Jumps
8 HR Push Ups
4 Deadlift @ 75% 1RM

** 30" box
245 #

12 minute AMRAP:
10 HR Push-Ups
8 T2B
6 Box Jumps
then rest 4 minutes
12 minute AMRAP:
20 Dubs/Singles
10 Sit-Ups
5 Burpees
then rest 4 minutes
12 minute AMRAP:
Row for cal

@ 9+18, 7, 206

3 RFT
30 Front Squats, 95lb
30 pullups
800m run

Metcon:

4 Rnds: 5 Hang Cleans (195lbs), 30 DUs, 5 DL (315lbs), 30 DUs, 5 Bench Press (205lbs), 30 DUs

Time - 21:36