5 pullups
10 pushups
15 squats

Do as many rounds as possible in 20 mins.

3 Rounds for time
15 - Hang Power Cleans @ 135lb
15 - Burpees

A. Push press 3, 3, 2, 2, 1, 1; rest 3 min
SCORE: 205, 205, 215, 215, 225, 225
B. Bench press @42x1, 3-5x5; rest 90 seconds
SCORE: 245 5x, 245 5x, 245 4x, 245 3x, 245 3x
C1. Bent over single arm DB rows 3-5x4; rest 1 min
SCORE: 105#
C2. Ring dips; 24 for time x4; rest 2 min
SCORE: N/A

Strength:

Deadlifts - 8x135, 8x225, 8x315, 6x405

Metcon:

5 Rnds: 500m Row, 5 DL (315lbs), 15 K2E .....after each round you rest the same amt. of time as it took to complete round

Time - 34:00

12 EMOM

3 Cleans
5 Burpees

3 reps - 6 times

Got up to 125 #
Did 135# one rep

3 reps - 6 times

Worked up to 105#

12' AMRAP

10 Push Ups
20 Walking Lunges with 10# overhead

6 + 12

Paige and Windi

Tire Flips
Pull Ups
Wall Balls - 12#
Push Ups
KB Swings - 26 #

work 45 secs / 15 sec rest to move to next station
2 rounds of work

293 total reps

Push Up - max 9
Pull Up - max 9
Sit Up - max 7
Squat - max 13

Total score was 274