OHS
5-5-3-3
Max Effort

2:30 to run 400m, then max hang cleans (95/65)
Rest 3 Min.
2:30 to run 400m, then max lunges (95/65)
Rest 3 Min.
2:30 to run 400m, then max SDHP (95/65)
Score is total of all reps

Parallette sit-throughs
Burpee to parallette jump
KB Swings
Pushups

1 min. at each, 1 min. rest after 4, 3 full rounds

20 Russian KBs
15 Hollow rocks
20 American KBs
15 burpees
20 SDHP
15 Pushups (w/rings?)
20 KB Squat Cleans
15 sit-ups (K2E)

3 Rounds - For time

KB Swing (20kg) x20,
DUBs x20,
Burpee x20
4 Rounds for time

Skill/Strength
Strict Pullups 3x4

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

20min AMRAP
5 Squat Snatch (95#)
10 Bar facing burpees
7 SDHP (95#)

6rds +5 snatch

1 to 10 - Clean and Jerk
10 to 1 - Front Squats

Alternate between CJ and FS
Weight was 85#

The “Gauge”
500m Row
40 squats
30 abmats
20 push ups
10 pull ups

PR by 13 seconds

For Time
100 slamballs

4:19

The “Gauge”

500m Row

40 squats

30 abmats - flutter kicks

20 push ups - on tire

10 pull ups - blue band

Then rest 5 minutes,

For Time

100 slamballs - 50 - 2:48 - Heart rate was going too high