Prowler Run (6 parking spaces down & back w/ 45# bumper)
21 KB Swings (53#)
Prowler Run
15 KB Swings
Prowler Run
9 KB Swings

Squat Challenge Lift-9

Grace + More

30 Ground to Overhead 135/95

2min Rest

20 Ground to Overhead 135/95

1min Rest

10 Ground to Overhead 135/95

Front Squat
3-3-3-3 (145#-155#-175#-185#)

For Time:
30 KB Swings (70/53) 45#
90 Double Unders
20 KB Swings
60 Double Unders
10 KB Swings
30 Double Unders
Run 800m

Scaled to Puppy/Pack
30 KB Swings (35#)
90 Single Unders
20 KB Swings
60 Single Unders
10 KB Swings
30 Single Unders
Run 800m

50-40-30-20-10
Wall balls (Rx is 14, mine was 8)
Box jump (Rx is 24", mine was 12"... and by the second round, I ended up just stepping up and down)
KB swings (Rx is 16 - I think, or maybe 14, mine was 8. Then scaled down to 4 by the third round).

5 Snatches
15 Toe-Bar

3Round
For Time
Time Limite 20min

Three rounds for time of:

50 Sumo Deadlift High Pull, 45 lbs / 30 lbs
50 Burpees
50 Box jumps, 24" / 20"
Run 800m

5 Rounds

5 Clean & Jerks

10 Burpees

15 minute limit

Front squat 3x5 (165, 185, 205)

3X15 Thrusters Unbroken (95, 105, 115 (got 10))
3X15 T2B Unbroken
3X15 Ring Dips Unbroken

10 minute AMRAP

30 double unders
15 power snatch

21' AMRAP
5HSPU
10 push up
10 sit up
10 air squat
20 burpies box jump
50 DU
200 mt Run