medium/heavy and fast (the goal is your 1rm Snatch for 5) rest 60 sec.

5 rounds for max reps

Max rep bench press, body weight (135)
Max rep pull-ups (kipping)

8/20, 6/19, 6/18, 5/15, 5/17
Total= 119

AMRAP in 20min. of:

2 muscle ups
4 HSPU
8 KB swings 1.5pd

Row 250M
7 Thrusters (105 lbs)

5 Rounds

RX was 135 lbs - a little heavy still for me. BUT - I could have done 110 or 115 -- just need to get through that mental block I have when it comes to lifting!!

S/S:

6 dips (did not use rings, used weight bench)
6 push ups (x-games style- hands off ground)
6 rows

6 rounds

3 Rounds

• 50 Claps over the bar
• 40 Squats
• 30 TTB
• 20 KB Swings 55/35
• 10 Clapping Push-Ups

160 Double Under
60 Pull-Up
60 Back Squat (95/75)
60 KB Swing (1.5/1)

Partition however you like. Each time that you stop a movement before completing that exercise, you do 3 burpees. For example, if you do your pull-ups in a 30-15-10-5 scheme, then you would have to do 3 burpees immediately after you completed 30, after 15, and after 10...for a total of 9 burpees.

Oh yeah, if you miss a double under...you got it...3 burpees! The goal is to go as many repetitions as possible in each exercise...unbroken.

Like in golf, the lowest number of burpees wins.

30 Minute Time Limit

I subbed 3:1 SU for DU. Otherwise, I would have been doing Burpees the entire freaking workout!

AMRAP in 10 min. of:

5 Deadlifts @ 155#
10 burpees
15 squats

4 rounds + 10 burpees

6 Knees to Elbows
8 Push-Ups
10 Pull-Ups
12 Air Squats

AMRAP 20

1000m row - 3:48
Back Squats - 3x185, 3x225, 3x275, 3x295, 3x315, 3x335, 3x355
DL - 3x225, 3x275, 3x315, 3x365, 3x405
4 Rnds - 5 HC (175lbs), 5 Bk Squats (265), 5 DL (315)