http://soc.li/4sEL98c

2 RFT:

300m row
30 T2B
20 SHSPU
20 burpees over rower
10 bar MU
100 DU
4 min rest

Jump Rope (Heavy) 100-80-60-40
Dips 35-25-15-5
Thrusters 21-15-9-7
T.A. Crunch 100-80-60-40

STRENGTH:
BACKSQUAT
20RM + 5LBS FROM LAST 20 REP MAX

145#x20

CONDITIONING:

A. AMRAP 8

3 MUSCLEUPS
6 S2O 135/95
9 KB SWINGS 70/53
12 DOUBLE UNDERS

3rounds +3 MU's RX

5 Rounds for time of:

200m Run
10 Man Makers #45 Dumbells
10 KB Swing #53
10 DL #185

50-35-20 reps of:
Wall balls
Pull-ups
Double-unders

15#
55# help
Tuck jumps

3 Power Cleans @ 175
On the minute, every minute, for 15 minutes

For time:
200 m row
20 pullups
30 pushups
40 situps
50 squats

Felt beat up today, so I did something easy.

5:10

Ran with lululemon palo alto group. Forgot watch but ~40min

4 RFT
30 squat cleans (95/65#)
30 box jumps (24/20") (Normal Badger would be pull-ups)
800m run

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Finished all 4 rounds of squat cleans. Did not box jump or run in round 4.