20 Push Ups
10 Broad Jumps
20 Hand Release Push Ups
10 Broad Jumps
20 45# plate deficit push ups
10 Broad Jumps
20 Hand Release Burpees
10 Broad Jumps

Treadmill Tabata (8.2 mph, 10% incline)
Air Squat Tabata holding 20lbs ball
Sit-up Tabata holding 20 lbs ball
Treadmill Tabata (7.9 mph, 10% incline)

Complete as many rounds as possible in 15 minutes of:

• 7 squat snatches
• 14 strict ring dips

Men 165 lb.
Women 110 lb.

3 Rounds For Time:
Run 400m
30 Wall Balls, 20#/14#
25 Kettlebell Swings, 53#/35#
20 Ab-Mat Sit-ups
15 Push-ups
10 Box Jumps, 24"/20"

22-wall ball @20
22-burpees
22-box jumps 24"
20- deadlift @135
repeat 22's
20-hang clean @135
repeat 22's
20-jerks @135
repeat 22's
20-clean and jerk @135

5 rounds:

12 Deadlift (155 lbs)
20 Pull-ups
12 Clean and jerk (95 lbs)
20 Knees to Elbows

Buy-in: 800 meter run

• Scaled (50%)

100 double-unders*
90 squats
80 sit-ups
70 supermans*
60 lunges*
50 burpees*
40 pull-ups*
30 push-ups*
20 pistols*
10 toes to bar*

Buy-out: 800 meter run

Substituted double-unders with 3 x singles

Skill Work – OHS/MU/KIP/DU/ETC.

Wendler Squats - made up from yesterday

240, 275, 305 - 3's

Individual 20 min AMRAP of:
5 Power Clean @ 145/95
10 Toes to Bar
15 Wall Ball @ 20/14#

8+5 T2B

150 wall balls @ 20#
90 dubs
30 muscle ups

AMRAP 12

7 Deadlifts
3 Hang Power Clean
3 Push Press
7 Back Squat
3 Lunge/each

Max weight 145, I only did 9 rounds.