AMRAP IN 3 min with 1 min rest at the end

3 x power clean with el gordo
6 x bench press @155lb
9 x body weight squat

R1 3 rounds
R2 3 rounds + 3 power cleans
R3 2 rounds +7 squats
R4 3 rounds

For Time:

Box Jumps, 10 reps
Push Ups, 15 reps
Squats, 20 reps
Ski Ab Jumps, 10 reps
Burpees, 12 reps
Jump Lunges, 20 reps
Mt. Climbers

The work out goes like this
Round 1-box jumps, push ups
Round 2-box jumps, push ups, squats
Round 3- box jumps, push ups, squats, ski ab jumps
Round 4-box jumps, push ups, squats, ski ab jumps, burpees
Round 5........- hopefully by now you know the deal by now, keep going until you do each exercise.
Finish with a 1200 meter run

75 reps of power snatch #55 RX for time

3 power cleans (65#)
12 burpee box jumps
100 rope skips

3 rounds for time

10-1, 1-10 Bench Press and Power Clean Ladder
225lbs Bench
185lbs Power Clean

Axle Push Press
225lbs 3x5

Four rounds for time of:
15 foot Rope climb, 3 ascents
30 Push-ups
30 Sit-ups

3x towel pu = rope climb

WOD

4 x As Many Rounds as Possible in 3 Mins:

20 Double Unders
12 Hand-Release Push Ups

*Rest 1 Minute Between Sets

Breakdown:
4rds+17
3rds
3rds
3rds

Deadlift 3-3-3-3-3
*Compare to 081712.

then:-

Tabata Burpees

Rest 1 minute, then:-

Tabata Sit Ups

Beginner: Scale movements as necessary.

Result: 80.90.100.110.120 / 36,47 = 83

23 minute run with Luca and Ellie at Mingo Park. Distance unknown, probably around 2.5 miles.

Buy in: 3x10 Pendlay rows @ 140#
WOD:
21-15-9
Thrusters (95#)
HSPU
Cash out:
3x20 alternating BB lunges (95)
3x10 vested pushups (20)