3rd round sit ups triple skips

For time

5 Rounds

• 20 Cal Row
• 5 HSPU
• 2 Legless ropeclimbs

Straight into 5 Rounds

• 20 Cal Row
• 5 Strict HSPU
• 2 Ropeclimbs (w. Legs)

Times to beat

Beginner athlete: 37:31
Average athlete: 31:45
Advanced athlete: 26:01
Elite athlete: 20:15
Regional athlete: 17:57

21 - 15 - 9

Overhead Squat (95 lbs)
Dips (on two boxes)

Run 300m in between rounds

Strength / Skill:
- Work up to a heavy snatch PR @ 85#

WOD - 21min AMRAP:
Coach Luke Mullen's 21st Birthday WOD
- 1 400M Row
- 19 Thrusters 55#
- 93 Double Unders (Mod 1:1 93 Lateral Bar Jump Overs)
- 21 Toes 2 Bar (Mod: 1:1 GHD)

1 Round + 22 Reps

3 rounds :

10 Pull-ups
15 Dips
20 Push-ups

AMRAP in 7 minutes:
7 Burpees
7 Power Snatch 95/65 lbs. <--> 7L/7R Dumbbell Snatch

800m run
9 snatches 95lbs mod 65lbs
800m run
15 snatches
800m run
21 snatches

Time 22:45 (can increase weight)

20' AMRAP

5 Wall Balls
3 HR Push Ups
1 Power Clean @ 155#

28 rds @ 23:32

5 rounds:

5 push press (125 lbs)
10 burpee

10-20-30-40-50
Sit ups
Double unders- I did box steps