A. PC and SJ build to 90% if feeling it go for something
SCORE: 275

+

2 sets
15, 12, 9 all out
PC 115/85#
burpee
rest exactly 10mins
SCORE: RD 1= 3:20, RD 2 = 3:50

+

10min AD Z1

Notes:
- record score on A shut it down if not feeling it
- all out effort on the 2sets try to go unbroken on pc's
- stay moving during the rest period

Daily max for

Power clean + push jerk

10min time cap

Power clean + 2 push jerks

75-80% of daily max

"Nasty Nancy"

For time:
5 rounds:
500m run
15 overhead squats@84/56kg
15 bar facing burpees
Goal: sub 30mins

Wendler Strength:

Back Squats - 3x245, 3x275, 3x290, 3x310

Metcon:

4 Rnds: 15 KBs (53lbs), 15 Box Jumps (24"), 15 Wall Balls (20lbs)

Time - 12:20

For time:
- 400m run
- 3 rounds of:
21 - 15 - 9
air squats
sit ups
push ups
- 400m run

• Perform 1 400m run and then Three rounds of:
• 21 reps of each movement,
• 15 reps or each movement,
• 9 reps of each movement
• End workout with 1 more 400m run and mark time.

Partner "Bradshaw"

10 rounds for time :
4 HSPU
8 DL @100/70kg
16 Kipping Pull up
32 Double Unders
Timecap: 30 mins

• 2min.: Row/Bike/Run

• 1 rnd:
  6+6 Scale w/ stretch
  6+6 Up & down dog
  6+6 One hand bridge

• 1min.: Row/Bike/Run

• 2 rds:
  6 Deadlift
  6 Muscle snatch / Clean
  6 Press
  6 OHS / Front squat

• 1 rnd:
  6 Power snatch
  6 Squat clean
  6 Hang Cluster

• Mobility...

Max pull-ups

then

5 rounds:

20 kettlebell (45 lbs)
.2 miles (treadmill)

AMRAP12
6 pull up (saa käyttää kippiä)
9 box over jump (laatikon päälle hyppy puolelta toiselle)
12 calorie row

*skaalaa leuanveto tarvittaessa rengassoutuun tai hyppyleukaan