Squat Challenge Lift-9

Grace + More

30 Ground to Overhead 135/95

2min Rest

20 Ground to Overhead 135/95

1min Rest

10 Ground to Overhead 135/95

20 thrusters (95#)
20 SDHP
20 push jerk/press
20 OHS
20 Front Squats

At the top of every minute do 4 burpees.

I did the first 3 unbroken, then did 10&10 on the last 2.

4X3 UB Strict C2B Pull-ups + ME UB Kipping C2B Pull-ups – rest EXACTLY 60 seconds

Prowler Run (6 parking spaces down & back w/ 45# bumper)
21 KB Swings (53#)
Prowler Run
15 KB Swings
Prowler Run
9 KB Swings

Squat Challenge Lift-9

Grace + More

30 Ground to Overhead 135/95

2min Rest

20 Ground to Overhead 135/95

1min Rest

10 Ground to Overhead 135/95

Front Squat
3-3-3-3 (145#-155#-175#-185#)

For Time:
30 KB Swings (70/53) 45#
90 Double Unders
20 KB Swings
60 Double Unders
10 KB Swings
30 Double Unders
Run 800m

Scaled to Puppy/Pack
30 KB Swings (35#)
90 Single Unders
20 KB Swings
60 Single Unders
10 KB Swings
30 Single Unders
Run 800m

50-40-30-20-10
Wall balls (Rx is 14, mine was 8)
Box jump (Rx is 24", mine was 12"... and by the second round, I ended up just stepping up and down)
KB swings (Rx is 16 - I think, or maybe 14, mine was 8. Then scaled down to 4 by the third round).

5 Snatches
15 Toe-Bar

3Round
For Time
Time Limite 20min

Three rounds for time of:

50 Sumo Deadlift High Pull, 45 lbs / 30 lbs
50 Burpees
50 Box jumps, 24" / 20"
Run 800m

5 Rounds

5 Clean & Jerks

10 Burpees

15 minute limit