7 Min AMRAP

7 Pull Ups
7 Dips
7 Air Squats

5 + 7

30 Each

Box Jumps
Jumping PU
KB Swing
Walking Lunge
Knees to Elbows
Push press
Back Extension (Superman)
Wall Ball
Burpee
Dbl Unders - substitute 100 singles

18:37

Pre-WOD
5x3 push press

WOD
3x5min AMRAP
2min rest after each round
10 KB swings (No KBs)
10 box jumps
10 HR push-ups (15)
10 sit-ups (20)

9+15 sit-ups

Pre-WOD
5 X 3 Back Squat

For Time
50-40-30-20-10

Air Squats- No Hands, Burpee Penalty
Double Unders

Post WOD
4 X 200 Meter Run
1:1 -Partner

5 stair climbs
10 pull ups (mod. purple band)
20 GHD sit ups
10 ring dips (mod. purple band)

Shoulder Press- 45# x10
Push Press- 65# x5, 75# x5, 85# x5

9-7-5
Pull ups @mod ring rows
Dips @mod green band
Hang power snatch #65

I so needed this. Erin is such a great teacher.

3x7 Hang cleans. Max 195lbs

3 rounds for time
250m row
5 hang cleans 135lbs
10 front squats 135lbs
15 30" box jumps

4 Rounds For Total Time:
• 8 Hang Squat Clean to Thrusters 135#
• 12 Burpee Over the Box Jumps 24#
• 16 Kettlebell Swings 55#
Rest 2 minutes between rounds; 20 minute time cap.

20min to find a heavy clean
PR'd at 165# !!!

Then

6min running clock
"Grace"
30 clean and jerks (135/95#)-about a 2 min PR!!
With remaining time AMRAP MU/Bar MU/C2B pull-ups