Max rounds in 3 minutes of:
3 Power cleans 135/95
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles. Start the next cycle where you left off on the last cycle.

Post rounds completed for each of the 5 cycles.

Used 95lb, mod push ups - knees 13 rounds

Warm-up:
200m run
roughly 20m walking lunges, followed by 30m sprint.
10 burpees
50m sprint

Workout:
5 rounds for time
400m run
30 1-legged box jumps @ 20" (15 each leg)

30 medicine ball cleans @ 14lbs

This work out kicked my butt!!!!! I could only finish 3 rounds
before throwing in the towel. Modified the 1 legged box jumps to
1 legged step ups on 20(1 round)/16(2 rounds) inch boxes.

• run 1/2 mile

-3 rounds of:
-12 bicep curls
-30 sit ups
-10 pull ups
-15 air squats
-10 strict press
-10 v ups or crossing mtn climbers

• run 1 mile after all 3 rounds

-20 push ups
-5 pull ups
-30 sit ups
-12 bicep curls

• not for time go through it quickly but focus on perfect form!

1.75 mi. trail run at Spitler Woods.

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

60m sprints - on track - 8.3, 8.12, 8.00, 7.97, 7.88, 7.72, 7.91, 7.98, 7.97

1 RM Squat Snatch - managed 105 lbs

THEN

15-12-9-6-3

Power Snatch (95/65)
Chin-Ups

5-5-5-5-5 press - 100 lbs

Then…

15 push press @ 5RM - 100 lbs
Run 400m
15 push/split jerk
Run 400m

1-1-1-1-1 deadlift - NEW PR 275 lbs

Then…

8 deadlifts @ 75% 1RM (205 lbs)
10 box jumps (24/20)
12 push-ups

4 rounds

1-1-1-1-1 push/split jerk - 175 lbs

then…

8-7-6-5-4-3-2-1
Hanging power cleans (96/65)
Man-makers (35/20)