Every 30 seconds for 7 minutes (14 total reps):
1 Hang Clean (full squat) + 1 Push Press @ 70%
100 then 105 midway through

-then-

4 rounds for total working time of:

25 Pushups (hand release)
25 KBS 24/16kg 35# kb

Rest 1:1

Barbell complex for 7min w/ 185#

5min AMRAP
4 Thrusters 115#
6 Bar over burpees

Rest 2min

5min AMRAP
8 SDHP 115#
20 Mountain Climbers

Rest 1min

50 Pull ups
100 flutter kicks

5 kettle bell snatch (L)
5 OH Lunges
5 kettle bell snatch (R)
5 OH Lunges
30 situps
200m run

60 Seconds Squats
60 Seconds Pull-Ups

60 Seconds Squats
60 Seconds Push-Ups

....

Every round try to get a combined number of 60 reps.
If 45 squats, then 15 pull-ups....
Score is total minutes completed, minimum time of work shall be 12 minutes.

Strength: 15 minutes to practice the 3-position snatch

• then -

1 minute max slapping pushups
-rest 1 minute
8 minute AMRAP:
16 KB Snatch (53/35)
12 KB Thrusters (53/35)
8 Burpee Box Jumps (24″/20″)
-rest 1 minute
1 minute max slapping pushups

*Post Rounds and total SPU.

Erin – 11+11=22; 2 + 2S Rx

Deadlift 1 RM

WARM-UP:
200m Run
50 Double Unders (150 Singles)
40 Air Squats
30 Push-Ups
20 Sit-Ups
10 Pull-Ups
5 Burpees

WOD: Typhoon
21-15-9
SDHP (95#/65#)
Box Jumps (24″/20″)
Push Press (95#/65#)

Cleans

Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.

For each bench press set, had to spot as well as bench, added some time. Nice work out.

24:40

3 rounds:
30 pull ups
50 KB swings (40#)
75 sit ups
5 HSPU
30 squats
25 ring dips
30 hang power cleans (90#)
15 knees to elbows
50 pushups