8min AMRAP
5 ground to overhead 75#
10 shoulder to overhead
15 box jumps

5+5

In Teams of 3 Complete the following, only one person can be working at a station at a time.
21, 15, 9
- 32kg KB Swing
- 90kg Deadlift
- 15kg Plate Sit up
- Hill Run (run increases each round, 100m, 300m, 500m)

In Teams of 3 Complete the following, only one person can be working at a time.
- 150 x Airsquats
- 90 x 32kg KB SDHP
- 30 x 40kg Power Snatch

Seated Hamstring Curl Machine:
- 33kg x 25, 26kg x 25

Seated Quad Curl Machine:
- 26kg x 50

Deadlift (feet on 20kg plates):
- 20kg x 10, 30kg x 10, 40kg x 10, 50kg x 10, 60kg x 10, 70kg x 10, 80kg x 10, 90kg x 10, 100kg x 10, 110kg x 10, 120kg x 4

Deadlift + T2B:
- 3 rounds
- 60kg x 10 + 10
- work:rest = 1:2

Alternating Pistol Squats + 24" Box Jumps:
- 5 rounds
- 10 (5 each leg) + 10
- work:rest = 1:2

OH Squat + Sit Ups:
- 5 rounds
- 10 x 40kg + 20
- work:rest = 1:2

Squat Snatch (touch and go):
- 3 rounds
- 5 x 40kg

Bike:
- 1min on each level mainting 90rpm
- 12, 13, 14, 15, 16, 15, 14, 13, 12
- 4.68km

Complete the following every minute for as long as possible:
20 Double-unders
1 Snatch

Begin with 155 pounds and add 10 pounds each minute (or scale as needed). The workout is finished when you cannot complete the snatch within the minute.

on the minute for 10 minutes do:

2 stone to shoulder 145#
5 box jumps 33" box

for each round you dont complete you do 15 burpees at the end

oh man the stone got heavy QUICK. I had to do 30 burpees at end

Find your 3RM Front Squat

results:

185# x 3
205# x 3
225# x 1

I got greedy in trying to get a new 3rm so yeah didnt work

Squat Challenge

Then,

12min AMRAP

30 Double Unders

10 Slamballs 30/20

I got 12 1/2 rounds in today.

SWOD:
-20:00 for 1RM FRONT SQUAT (275#, PR)
-6 sets of 4 HANG SQUAT CLEANS (135, 145, 155, 165, 170, 175...all successful)

---

WOD:
4 rounds
-Run 200m
-Rest :30

Slow time - :41
Fast time - :36

deadlift 10*10

Power Clean
3-3-3-3
135,165,185,205

AMRAP 7min
7 Push Press (115#)
7 Wall Ball

Rest 3min

AMRAP 5min
7 Box Jump 24"
7 Burpee

No rounds were counted. Working on lungs and form.