8 Tabata rounds of the following:

95 pound Hang power clean
95 pound Push Press

HPC: 8-7-7-7-7-6-6-6 = 54
PP: 7-7-7-6-7-6-4-6 = 50

A. 3 Rounds of the following:

Strict Pull-Ups, 6-8 reps @ 21X0

Rest 60 sec.

Ring Support, 45 sec.

Rest 60 sec.

B.

In 90 sec. complete 15 burpees.

In the time remaining complete as many singles with the jump rope as possible.

Rest 30 sec.

Repeat for a total of 6 rounds. Score is the number of singles completed.

3 Rounds for Time
10 Push Jerks -> 95
10 OH Walking Lunges -> 45
10 Box Jumps 24"

Completed in 6:52

Did all with a #29 backpack except for situps

800M Run
50 Lunge Steps #45 OH Plate
50 Sit ups
50 Push ups
50 Air Squats
800M Run

Gymnastics Training
Handstand Walking
Accumulate a total of 10 meters of handstand walking. Beginners work freestanding or wall-facing handstands.

Conditioning
25-20-15-10
Toes-to-Bar
Box Jumps (24″/20″)

15min AMRAP

30 Double Unders
30 Wall Balls(14/20)
3 Rope Climbs

3 rounds plus 30 dus+1 wall ball

5.5 mi run with the Fleet Feet group

43:41

WOD:
9 Rounds for time of:

3 Snatch Balance 20 kg.
3 Bar facing burpees
3 Snatch Deadlift  50 kg.

Time: 9.26

P90X Kenpo karate

“Nancy”

400m Run

15 Overhead squats 95/65