Part A) - 12 Mins to find your 1RM Thruster

185# Thruster

Part B) - Find your 1RM Front Squat

225# Front Squat

Part C0

5 RFT of:
10 Thrusters 95#
10 Hand Release Pushups

8 Rounds:

1 Min. AMRAP Burpees: 21/19/18/18/17/18/16/16
1 Min. Rest

3 Rounds Pushups for max reps in 30 seconds/90 seconds rest
24/19/20

20min AMRAP

5 HSPU

10 Jumping Lunges/leg (L/R=1 Rep)

15 Pull ups

I did 8 rounds and 5 handstad PU.

20min AMRAP

5 HSPU

10 Jumping Lunges/leg (L/R=1 Rep)

15 Pull ups modded to ring rows after 4 rounds

7 rounds plus 9 reps

21-15-9 reps for time of:
- Toes to bar.
- Wall ball shots (9/6 kgs).
- Kb Swing (24/16 kgs).

CF Myrtle Beach:
Strength:
Front Squats - 10, 5, 5, 5, 3, 3, 1 reps
205, 225, 235, 240, 245, 255, 280(PR)

WOD:
10 rounds:

7 SDHP (95lb)
7 ring dips

7:14

Burgner warmup
15 min work towards 1 rep max (c n j)

Grace
30 x Clean and Jerk @ 55kg

10 2-minute rounds of:

• 5 pull-ups
• 10 push-ups
• 15 squats
• 5 pull-ups
• 10 push-ups
• 15 squats
• Row for calories

Rest 1 minute between rounds. Enter the number of calories rowed each round as result.

EMOTM for as many minutes as possible;
Combo of shoulder to overhead (135/95) and burpees for total of 20 reps
45# (1 full round of S-to-OH, and then 18 in the 2nd round)
1 round + 18

2 min rest

EMOTM for as many minutes as possible (max 15);
3 Strict Pullups
30 Double Unders (50 singles)
10 rounds total.

tole je kr kul