Power Clean 15 RM

20 Knees to elbow
30 Box jump (24 inch)
40 Kettlebell (45 lbs)
50 Wallball (50 lbs)
60 sit-ups
70 double unders

A) Front Squat 8 RM
SCORE: 295#

B) 10 min. EMOM 3 reps Front Squat at (A)
SCORE: 295#, 275# last two minutes

C) "Fran": 21-15-9
Thrusters @ 95#
Pull Ups
SCORE: 2:55

Shoulder Press 15 RM

Tough...need to do more high rep pullups in future...out of gas after 3 full

4 neutral grip with blue band
4 dips with red band
4 HSPU with 3 abmats
4 wide grip with blue band
4 dips with red band
4 HSPU with 3 abmats
4 narrow grip with blue band
4 dips with red band
4 HSPU with 3 abmats
4 switch grip with blue band
4 dips with red band
4 HSPU with 3 abmats
4 switch grip with blue band
4 dips with red band
4 HSPU with 3 abmats
4 neutral grip with blue band

1 pood Sumo Deadlift High Pulls
Rest 1 Minute
Squats
Rest 1 Minute
Pullups
Rest 1 Minute
Pushups
Rest 1 Minute
Situps

Perform a tabata for each exercise. The lowest rep count in an interval is the score for that movement.

SDLHP- 11
Squat- 14
Pullup- 6
Pushup- 7
Situp- 10

Ascending EMOM 1/2/3/4/5 then 1 min rest x 3 rounds power cleans
85lb

*this was real tough. catching the bar way too low, terrible form. maybe from lack of practice.

Run 4 miles in Altus state park. Hilly and hot.

For Time:

800 Mtrs Run

10 Rounds de:
10 Chest to bar pull ups
10 Rings Dips

800 mts Run

24:09