10 leg raise
4 chin-ups
10 push-ups
8 rows
10 bench press
farmer's carry 45 lb one arm

6 rounds

• For Time:
BB Clean & Jerk (60/40Kg) 15 reps
Bar Muscle Ups 7 reps
BB Clean & Jerk 12 reps
Bar Muscle Ups 5 reps
BB Clean & Jerk 9 reps
Bar Muscle Ups 3 reps

Strength
5X2 Pause Front Squats (3 seconds at bottom) - heaviest possible, rest 90 sec.
Ended with 205
Then moved into Single reps at 215 and 225. failed on 235

Conditioning
4 rounds for time of:
6 Muscle-Ups
6 Box Jumps 36/30″ - stacked all bumpers for my box and was around 24"
24 OHS 65/45# - First set was 65# then dropped to just barbell.

15:00

1 min of ring dips 8, 8, 8
1 min off
1 min of wall balls 20, 20, 20
1 min off
1 min of pull ups 22, 22, 22
3 rds

3rds

1min Power Cleans 65lbs 12, 12, 15
1min rest
1min Kettle bell Swings 35lbs 12, 15, 15
1min rest
1min body squat 30, 34, 39

1 min of Power Cleans (95) 20, 20, 20
1 min off
1 min of Kettle Bell Swings (55) 15, 15, 15
1 min off
1 min of Body Squats 33, 32, 30
3 rds.

AMRAP in 12 minutes of:

12 Push press 115 lbs / 75 lbs
12 hand release push-ups
12 Pistols

Push Press 1 RM

20 Minute AMRAP:
2 MUs
4 HSPUs
8 Kettle Bell Swings, 2-Pood (we used 1.5-Pood since a 2-Pood is unavailable)

(9 Rounds, I was unable to complete the 2 MUs required to complete Round 10.)

3 mile run
Legs still a bit sore but felt like I had a lot more energy than previous days