150 Kb swings

rest 3min

50 burpees

Time = 13:47

I used 55# on KB and finished those in 8:17

Push Press 4x6 (175#)

run 200m
21 DB squat cleans (45#)
200m
15 DB squat cleans
200m
9 DB squat cleans

time = 8:17

Db squat cleans are a weakness of mine... plus it was about 100 degrees outside.

Power Clean 15 RM

EMOM 10 min.
- 8 Overhead lunges (20/15 kgs).
- 4 Hand release burpees.

21-18-15-12-9-6 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

10 x 10 @ 95 #s

Warm Up: 3 Rounds of:
10 Squats
10 Push Ups
10 Lunges
10 Sit Ups

Strength: Front Squat 5,5,5,5,5

Work: 5 Rounds
250M Row
15 Push Press
10 Burpee Pull Ups

2,2,2,1,1,1 Deadlifts each minute on the minute, record last weight, rest 3 mins,

then,

5 Powercleans, 20m run AMRAP 1 min
rest 30 sec
5rds 135/95lbs
Count total rounds

400m run
30 burpee
40 kb swing 55/35
50 walking lunge with bumper 45/25
60 sledgehammer
70 push press 45/25

Max time 25 min

21-15-9
thrusters @ 42,5 & box jumps

rest equal time

21-15-9
cal row & bar facing burpee