1 minute Sit-ups
1 minute rope climbs
1 minute ?
1 minute knees to elbows
1 minute burpees
1 minute rest

3 rounds

3 x 5 press @ 105

then…

9-7-5
Hanging Clean @ 85%
ring push-ups

Warm Up Sets:
50% x 6
60% x 4

Working Sets:
75% x 2
80% x 2
85% x 2
90% x 2
95% x 2

Drop Sets:
85% x 4
80% x 6
75% x 8+ (Complete as many reps as possible on set of 8 or more)

*If you complete ALL SETS on HEAVY TORC DAY then increase you working max weight by 5 lbs

**Only increase working max after hitting ALL SETS of HEAVY TORC DAY, not LITE TORC DAY

5-225
3-255
5-285

Squat Clean
3-3-3

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods (overhead)
60 Sit-ups
70 Burpees

Squat Clean
3-3-3

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods (overhead)
60 Sit-ups
70 Burpees

Find 1 Round Max Back Squat: 335
++++++++++++++++++++++

For Time:
5 Rounds
-12 Wallball Shots (#20)
-12 Toes to Bar

Squat Clean
3-3-3
65-85-95

For time:
30 Handstand push-ups (strict press)
40 Pull-ups (jumping pull ups)
50 Kettlebell swings, (overhead)
60 Sit-ups
70 Burpees

1000 meter row
50 thrusters 30#
30 pull-ups (MOD: Green band)

Pull-ups were rough... but I stuck w/the green band. Next time, I'd like to go for a time in the 12 min range.

• 3-…-3 of:
BB Overhead Squat
3RM