Warm Up
10 TGU's each hand

WOD
For time
30 clean and jerks (135/95)

Post WOD:
2 x 200m farmers carry- 53lb kb

20 Min EMOM (switch off)

5 Back Squats #185
2 Squat Cleans #185

Day 30 of 100 Days of Burpees

Strength:
Front Squats:
5 @ 80% 180
2 @ 90% 205
1x2 @ 100% 225

WOD:
AMRAP 8
1,1...2,2...3,3,...
Power Snatch 75#
Push Press 75#

2 rounds (15 sec between exercises)
2m burpees
2m rowing
2m kb swings (35)
2m lunges
2m situps

REALLY TOUGH! Very cardiovascular!

A,
Skill (15 mins )
Strict Ring/Box Dip
- go through progression
- floor assisted, on box, negative,
- accumulate 30-40 quality reps

B,
Archer ring row
3x8/8 reps
90" rest between sets

Stoplight Run 400m
30 95lbs Thrusters 10 Burpee Pull-ups
Legion Run 1/2 mile
20 95lbs Thrusters 20 Burpee Pull-ups
Lantern Run 1 mile
10 95lbs Thrusters 30 Burpee Pull-ups

5 handstand pushups
10 burpees

5 rounds for time.

Modified to pike pushups w/toes up on box.

20 min amrap

25 sit ups
20 burpees
15 partner squats
10 box jumps

3 rounds
2 mile bike
15 wall balls 14 lb
20 DUs RX

then

30 KBS
30 Lunges
30 Grasshoppers
30 Jumping squats
30 HR push up
30 donkey kicks
30 T2B
30 Burpees

time 35:32

Strength
HPC 1 rep max
80 lbs

AMRAP X 15
5 DL 55 lb
5 HPC 55 lb
5 Shoulder to OH 55 lb

if you drop the bar before finishing a round 5 burpees on the spot

Rounds completed 10 + 9 reps