5min Row/Bike/Airbike with nose breathing only

Squat Flow video

GYMNASTICS
For Quality:
- 25 Handstand Pushups
- 25 Strict Ring Dips
- 25 Pushups

Amrap in 3 minutes

3 Power Cleans (135)
6 Push Ups
9 Squats

Rest 1 Minute

Repeat 5 Times

Strength
5/5/3/3/3
225/275/316/365/405

B) 15 minute AMRAP
3 DL (80% of heaviest lift in Part A) Weight used: 325lbs
3 T2B
30 DU’s (Sub 15 box jumps if you don’t have DU’s)
6 DL
6 T2B
60 DU’s

**Score: 3 Rounds + 3 Deadlifts
Deads got heavy quick especially after double unders. T2B were a breeze but Double unders slowed me down. Great WOD to have a heavy load and cardio burner in there.

5x 65% max
5x 75% max
MRx 85% max

160-185-210... 5 reps

7 Minute AMRAP

5 Clean & Jerk #135/75
15 Pushup

21-18-15-12-9-6-3 of:

Squat Clean 95#
Double Under
Dead lift 185#
Box Jump 24"

400M Run

3 rounds of:
10 Ring Push Ups
10 Back Squat (115lbs)

400M Run

3 rounds of:
10 Dead-Lifts (135lbs)
10 Toes to Rings

400M Run

3 rounds of:
10 Thrusters (95lbs)
10 Toes to Bar

400M Run

Three rounds, 21-15-9 reps, for time of:
95 pound Thruster
Pull-ups

Did Ab Ripper X afterwards

50-40-30-20-10 of:

Wall ball Shots 20#
Box mump 24"
KB Swings 1.5p