3 vueltas de:
30 box jumps
30 saltos palmas arriba
10 dominadas estrictas

5-5-3-3-1-1 Clean (65-75-80-85-95-105-115-125) +15# PR

Then,

25-20-15

Wallballs 20/14
Plyo push ups(switch R/L hand on slamball between each rep)
Abmats (double reps)

17:18

skill
3x1 strict MU and 1 kippin (60s) -then- 7x2 kippin MU's (60s rest)
-then-
3xMax effort ring dips (8-5-3)
3x15 situps

strength
triplets of snatches at:
20kg-40kg-50kg-60kg
-then-
triplets of C&J at:
40kg-50kg-60kg-70kg
-then-
5x8 back squats at 60kg (3 mns rest)

5 power cleans - 85 lb
10 bar jump burpees
15 sit-ups

20 min AMRAP

TUESDAY 130319
Complete as many rounds as possible in 12 minutes of:
75 pound Shoulder press, 4 reps
75 pound Sumo deadlift high-pull, 8 reps
75 pound Front squat, 12 reps
(5 rondas y 16 reps)

Thrusters, 15 lb

Heavy Bag Carry Up and Down Stairs 5 minutes
Sledgehammer on Tire 5 minutes
Cinder Block Drag 5 minutes

2 Rounds

This was rough. My traps are on fire.

2 Rounds
200m run
15 back squats (55#)
400m run
50 sit ups
200m run
15 thrusters (55#)
20:02

Dips Pyramid 1-8
Pull-up Pyramid 1-5

Cashout:

5RFT:
10 x goblet squat
10 x pushup

Strict Ring Dips 3 x Max Reps.
Then:-
“Five rounds for time of:
5 Deadlifts @ 100kg/70kg
10 Burpees
Beginner: Scale movement and load as necessary.
Advanced: Deadlift @ 125kg/85kg

Result - 7.6.6 (Blue Band) , 10:03 (80KG)