3 Rounds for time of:

10 Hang Cleans #115
30 DU
10 Ring Dips
5 HSPU

100 Pull Up's
100 Push Up's
100 Sit up's
100 Squats

5 rounds

60 jump rope
15 box jump 20 inch
10 wall balls

3-5 rounds superset of

8 db rdl
10 db squat

6 rounds for time of:
10 x Wall balls @9/6kg
10m x Dumbell Bear crawl@22,5/15kg
10 x Toes to Bar
10 x Push Jerks @22,5/15kg
10 x Kipping Handstand Push-Ups

Timecap: 30 mins

STRENGTH:
Front Squat 10-8-6-4-2 ( used 65lbs and 2 5 lb plates under heels)
Strict HSPU 2-4-6-8-10 (used the wall climb...and the platformO

ME:
5 rounds ( I think I did all 5 but was so tired I got confused)
Front Squat (135/95) X 6 (used 65 lbs and 2 5lb plates under heels)
Pullups X 10 (heavy band)
Double Unders x 30 (or 90 singles) Singles.

21-15-9
Wall ball #30
C2B Pull ups

2 times :
60 kg
80 kg
85 kg
90 kg
90 kg
95 kg
95 kg
90 kg
85 kg
85 kg

Sprang runden opp til skulen, ned til bedehuset og heim. 19:15

Litt pause , then :
For time :
5 SQC & J @ 40 kg
5 Pull ups
10 ring push ups

5 runder. Ca 10 min

(Squat clean + Hang squat clean below the knee + Jerk) x 5
40kgx3
50kgx3
55kgx2

—
For time:
20 Power cleans 50 kg
Four rounds:
12 Kettlebell swings 20 kg
8 pull ups
1K Run