12 min AMRAP
7 Hang cleans (155/105)
14 Burpees
21 Box Jumps (24/20)

88#. 24" Box. 2 rounds + 11 Box jumps

Volume Training - mix of black band and negatives - 36

Finisher

AMRAP (full rounds)
5 HSPU (box)
20# dumbell snatch alt arms (15#)
25 single unders

4 Rounds

50 squats
400 m run (run first round, row last three rounds)

MAX SQUATS 2min

Strength:
3×5 Deadlift* (1st Set @ 65% 1RM, 2nd @ 75%, 3rd @ 85%)

Conditioning – 5 Rounds For Time:
5 Overhead Squats (@ 85#)
60 Double Unders

Group warm up, then;

5 Rounds

30 Double unders

12 Deadlifts 225/155 <--MOD 135#

9:58

100 pull ups, 100 push ups, 100 sit ups, 100 air squats
Used the small blue band for pull ups.

Cleans and dips
21-15-9 for time
Used the smallest band for dips

21-15-9 of:
115# Deadlifts
Pushups

10 DB Row @ 25#
5 pull-ups
15 KB Swings
1 minute ring plank