A. Front Squat 5-5-5-5-5
B. 100 situps
C. 10-9-8-7-6-5-4-3-2-1
D. Snatch High-Pull + Hang Snatch (1+1) - 75% x 5
+
10 RFT
1 min of rowing
rest 15 sec
30 sec of ring dips
rest 15 sec
(max calories + reps)

A. 145-195-245-275-295
B. Complete
C. 3:45
D.Complete at 175
+ 301

A. 1 RM Squat Snatch
B. 1 RM Clean & Jerk
C. 1 RM Front Squat

A. 235
B. 265 (285f)
C. 325

double unders, kettle bell swings, wall climbs

A. clean and jerk build to a tough single in 10mins
SCORE: 245

B. emom – PC + jerk 65% of 1rm x 2-3 – 8mins
SCORE: 185

+

10 push jerk TnG (135/95, 115/75, 95/65)
Run 400m
rest 2:30 x 3
SCORE (total working time): 5:57

Warm up then...

5 Sets of the Following for Max Reps:
30 Seconds of Wall Balls 16-15-15-16-16
30 Seconds of Box Jump Overs 15-16-14-17-16
30 Seconds of Burpees 12-11-10-11-11
60 Seconds of Rest

1 mile run - 7:57

3 Rounds for Time
30 Wall Balls
30 Squat Snatches (75/45)

Warm up and drill work then...

Zig Zag drill x 10

2.5 mile run - 20:47

30 Minutes of Floor Press
7x5 - 115# - 145# - 185# - 195# (4) - 185# - 185# - 190#
Then...
3 Rounds For Time:
20 Push Press 45
20 Grasshoppers
3:36