12 deadlifts
9 power cleans
6 front squats

@ 60/40kg

5 RDS FT:
12 TTB
12 Burpee Box Jumps 60/50
Rest 2 (include rest after final round before beginning B)
then
20/15 Muscle-Ups for time.

3 rounds for time of

15 thrusters
3 15-ft. rope climbs, legless ascent and descent

Women 105 lb. Men 155 lb.

For time
75 C2B
Rest 1 min
7 Bar MU

21-15-9 reps, for time of:
Overhead Squat, 95/65 lbs
Pull-up

For time

75 C2B

Rest 1 min

7 Bar MU

Barbell Cycling:
Rxd weights: Men 60kg, women 40kg

40sec Max reps:
Power Clean, rest 2min, Push Jerk, rest 2min, Power Clean + Push Jerk, rest 2min

30sec Max reps:
Power Clean, rest 2min, Push Jerk, rest 2min, P&C + PJ, rest 2min

20sec Max reps:
Power Clean, rest 2min, Push Jerk, rest 2min, P&C + PJ

We will redo this workout next 2 weeks. Increase the weights weekly. Try to do touch and go reps, don´t go into singles. Move well and move fast. Scale if needed.

For time :

50.40.30.20.10
▼ Double Under ▼
▲ Sit Up ▲

Saturday

Metcon: “Straight Flippin”

 30 min AMRAP with 2 or 3 Person Teams

 12 Tire Flips

 Other teammate(s) hold a plank while partner performs tire flips

 

Score: Rounds + Reps

AMRAP 15'
10 wall ball shots @9/6
15 deadlift @100/45
10 box jumps 24"/20"