20 Minute AMRAP

100M Run
3 HSPU
5 Pullups
5 TTB

Deadlift to 6RM ( 100KG )
Handstand practise between sets

WOD: FOR TIME
400m Run
30 Thrusters ( 40KG )
400m Run

Repeat twice with 3min rest between sets
Round 1 8:40
Round 2 9:45

Every minute, on the minute, for 6 minutes:
Front Squat x 1 rep

Loads per set (by %): 50, 60, 70, 75, 80, 85
(To be clear, you probably don’t need warm-up sets before you lift 50% of your 1-RM.)

Every 2 minutes, for 20 minutes (10 sets):
Clean x 1 rep

Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98

Find 3RM Front Squats
95x3
125x3
135x3
155x3
165x3

20 Ball Slams 40#

3 rounds
25 push ups
300m row

20 Ball Slams 40#

50 Reps each of:

Push press 45lbs
Back Extensions
Wall ball 20lbs and 18lbs (half and half)
Burpees
Double unders
Box jump
Jumping pull-ups
Walking lunge
Toes to bar
Kettlebell 45lbs

21-15-9
Wall ball situps
20 lb thrusters

WOD 1 For 20mins
Odd mins - 3 front squats ( 60kg )
Even mins - 3 strict pull ups

WOD 2: 21-15-9 for time
KB swings ( 24kg)
box jumps ( 30inch )

            8:40

( 42 degree day )

21-15-9 dL partner BW 165kg
Start each round with 30 cal tow

30min AMRAP
400m OH run w/ 20# med bal
15 Ring Row
20 Lunges
15 KB swings

3+350m