Three rounds for reps of:
155 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute

136 reps

50 TTB for time

45 min walk

Pre-WOD: 5X3 Thruster

WOD: 7 Minute AMRAP
- Thruster (95/65)
- Chest to Bar Pull Up

The above movements with a rep scheme of:
3, 6, 9, 12, 15, 18, 21

Pre-WOD: 5X3 Power Snatch

WOD: 10 Minute AMRAP
- 30 Double Under
- 15 Snatch (75/35)

3 reps 10#
2 reps 25#
1 rep 40#
1 rep 42.7#
1 rep 45.2# (fail)
1 rep 45.2#

1) gymnastics warm up
3 x 60s handstand hold
3 x 30s L sit
3 x 4 pistols each leg

2) max rep DU in 3 minutes = 173

3) Ten Minute Capacity Test (rest 1 min between each)
4 min row for max cal = 61
3 min pull ups = 45
2 min back squat at 0.75 bodyweight (105#) = 32
1 min shoulder to overhead (95#) = 13
Total: 151

Neighborhood walk.

80 min

1.Conditioning + core
Alternate between A1 & A2 for 60 min:
A1. 5 min of aerobic work
Row, ski erg, crosstrainer or bike
A2. 20 + 20 reps of one of the following:
- Hip raise + 10 + 10 side plank lifts
- Dead bug + bird dog
- Leg lowers + hollow rock
- Abs + backs

2.Jacked gymastics mobility
2 rounds:
- 10 cossack squats (5 each side)
- 10 side-to-side squats (5 each side)
- 90s standing straddle
- 60s pigeon pose both sides
- 60s frog hold
- 60s of frog rocks
Complete:
- 60s of passive ankle rotations on each side (2 minutes total)
- 60s of active ankle rotations on each side (2 minutes total)
2 rounds:
- 60s elevated seiza
- 90s weighted ankle dorsiflexion on each foot

50/4x2 65/3 75/2 80/2 85/2 then max
25-35-38-40-43-45-47-50kg