For Time:

-30 Burpee Challenge

1:45 for the burpees

Started doing some push press and pull ups and HSPUs, but I have this sharp pain in the middle of my back when I do certain movements (like push press or HSPU)...so I did some rolling out and rowing instead.

Clean 1 RM

10-9-8-7-6-5-4-3-2-1

Deadlift 100 kg
KB snatch 20 kg

21-15-9

squat clean 60 kg
high box jump
push-up
5 sit-up every minute

AMRAP in 10 minutes:
50 Jump Rope
10 Thrusters 35# Dumbbells
10 Burpees

Completed 4 rds then 50 Jump Rope - 10 Thrusters

Buy in- 50 Wallballs
then,

3 rounds

30 double unders

15 slamballs 20#

10 front squats 135/95

Cash out-Max reps @ bodyweight back-squat 5x 140#

For Time:
-30 Burpee Challenge (57 seconds)

5 Rounds Not For Time:
-5 Push Press (135#)
-5 Strict Pull Up
-5 HSPU
-10 Ring Row

Buy in- 50 Wallballs
then,

3 rounds

30 double unders

15 slamballs 20#
10 front squats 135/95
Cash out-Max reps @ bodyweight back-squat

regular warmup PLUS shoulder mobility before working on skill
then...

Skill: work on kipping pullups, butterfly or muscle ups (15 minutes)

then...

5 rounds

7 Push Press (95 / 65)
25 ab mat situps (no ball)
500 M run

20 min. to find one rep max clean
1-1-1-1-1-1-1-1
135-155-185-205-225-235-245F-245F

5 Minute AMRAP:
10 sit ups
3 Power Snatches @ 95#
1 Minute AMRAP
Max Burpees

9+12, 20