body pump class at the gym

4 rounds:
50 Lunges
400m run

3 round of :
50 x feet overhead walking lunge
21 x burpees

50 Pull-ups ... no band
Run 400m
21 Thrusters, (95/65) ... 65#
Run 800m
21 Thrusters, (95/65) ... 65#
Run 400m
50 Pull-ups ... blue band

For time.

Hang Power Clean 3.3.3 3@115 1@125

Then:

15 min AMRAP 7rds had to sub the lat box jumps

3 Clean and Jerk 155/105

5 Plyo Push-up “hand on slamball”

7 Lateral Box Jump “sub is over the box 2×1″

4 rounds for time:

6 x muscle up
6 x box jump (36/24) I did 24inch step ups because my achilles is jacked :(
24 x overhead squat (65/45)

oh man the overhead squats were tough! I did 14+10 on each of the 4 sets
Muscle ups I did 4+2 first round and then 2+2+2 rest

cap was 20 min and i barely finished

For Time
100 Shoulder-to-overhead (95/65#)
Every time you drop the bar below your shoulders, 4 burpees
Did the first 50 @ 65#'s... And since I was doing burpees every 4 presses, I dropped to 45#'s and did the last 50 in sets of 10 and that still felt heavy!
12:24

Post WOD:
15 weighted situps
15 situps
10 weighted situps
10 situps
5 weighted situps
5 situps
-Used 25# DB for weighted sets.

5 rounds for time of 5 deadlifts at 275 and 10 burpees.

Pre-WOD: 5X3 Power Cleans (touch & go) 135#

WOD: 4 rounds for time/ 2 minute break between each round
-200 Meter Run
-15 Burpee
-200 Meter Run
-15 T2B

400M run
10 pull ups
20 push ups
30 sit ups
40 squats

Rest 2 minutes -> Repeat