10 minute AMRAP

10 deadlifts (135lbs)
10 Wallballs (20lbs)
10 toes to bar

40 Thrusters (95, 65)
50 Double Unders (or 150 singles)
30 Thrusters
50 Double Unders
20 Thrusters
50 Double Unders
10 Thrusters
50 Double Unders

5x3 Power Cleans

70, 75, 85, 85, 90

One rep at #100

For time
10-8-6-4-2
Burpee Box Jumps (24/20") 1st 8 jumps, rest I stepped up 18"
Hang cleans (185/115#) used #75

12-11-10-9-8-7-6-5-4-3-2-1

kb swings @ 28
pull ups (kipping through round 9)

3 Rounds for time:
1600m - 800m - 400m RUN
300 - 200 - 100 SINGLE UNDER JUMPROPE (RX:75-50-25 DUs)
35 - 25 - 15 BURPEES

Run 1600 then DUs then burpees, repeat through Rx for three rounds.

2000m Row
200 KB Swings (overhead) 54#
2000m Row

12 Min AMRAP

8 dips
10 box jumps
12 overhead walking lunges

5 + 28

3 RFT

400 Meter run
30 Wall Balls (12 lbs)
15 Box Jumps

17:16

30 double unders / 120 singles
30 push ups (band0
30 pull ups (black band)
30 burpees
30 squats

12:20

Thursday evening:

1) Snatch:
5X1 @ 80%, 155
5X1 @ 90%, 175
5X1 @ 80%, 155
– rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%

2) Clean & Jerk:
5X1 @ 80%, 235
5X1 @ 90%, 255
5X1 @ 80%, 235
– rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%

• hit 275lb clean and jerk for the first time in a week or two Run a mile, do sled pulls