21 Thrusters #115
24 Pull Ups
15 Thrusters
18 Pull Ups
9 Thrusters
12 Pull Ups

Bench:
5 x 210
3 x 245
2 x 275

Death by Clean and Jerk
1st min: 1 c & j @ 135lb
2nd min: 2 c & j @ 135lb
.
.
11

Made it through 11 rounds and stopped

• when I did this a few months ago I struggled to finish 10 rounds. Had about 25 sec left after finishing 11, but my form was scaring me with my shoulder still recovering.

For time complete:

21 Thrusters
800m Sprint
21 Thrusters
21 Combos
21 Thrusters
400m Sprint
21 Thrusters
21 Combos

30
20
10

Russian Swings (70/53)
Wall ball 20/15
Burpee box jumps

You will do 30 reps of each exercise then 20, then 10...totaling 180 reps!

15 minutes to get to 2 x max jerks - 2 x 74kg

15min AMRAP
Walking lunge x20 each leg,
Push press 40kg x10,
DUBs x30 - completed 90 single skips

For time:

300 SDLHP 45 lbs/ 30 lbs

Buy in 3x3 back squats for load - 140#

15km(9.3miles) ride at medium tempo = 28:30s or less.
Time:29:00
2min rest then,

5 rounds:
- 20 air squat
- 20 push ups
- 20 sit ups
Time:12:13

30
20
10

Russian Swings (35)
Wall ball 10
Burpee box jumps

You will do 30 reps of each exercise then 20, then 10...totaling 180 reps!

5X:
2 minute rounds followed by 2 minute rest:
200M Run
10 Thrusters (95/65)
As many CTB pull ups as you can

3, 3, 5, 3, 7= 21

Wall Ball/KB Swing Ladder #20, 2 pood
1 Wall Ball, 1 KB Swing on first min
2 Wall Ball, 2 KB Swing on sec min…..
Untill you can no longer finish in the minute