RING DIPS + PULL UP + KBS

15 Mins AMPRAP

5 Ring Dips
10 Pull Up
15 KBS 2 Pood

Score : 6 Rds + 1 Ring Dip

OHS + WALLBALL + DU

21, 15, 9 OHS 100#
9, 15, 21 WallBall 20#
50 DU btw sets

Time : 8:44

DEADLIFT + BOXJUMP

21, 15, 9 DeadLift 260#
42, 30, 18 BoxJump 24"



Time : 8:58

POWER SNATCH

Power Snatch

1-1-1-1-1-1-1


Best Lift : 148#

THRUSTERS + PULL UP + KTE

5 Rds

3 Thrusters 155#
6 Pull Up
9 KTE


Time : 7:20

150 KBS

150 KBS 1 Pood

10 Burpees btw break

Time : 8:39 (90, 15, 20, 25)

BURPEES + DU

21, 18, 15, 12, 9 Burpees
50, 40, 30, 20, 10 Double Unders

Time : 8:46

DeadLift 3 x 3

Best Lift = 330# (too conservative, could have gone higher)

SNATCH + RING DIP + PULL UP

12 Mins AMRAP

3 Power Snatch 115#
6 Ring Dip
9 Pull Up


Score : 8 Rds + 3 Snatch

THURSTER + DU

5 Rds

7 Thursters 135#
25 DU


Time : 8:22

KBS + BOXJUMP

50, 40, 30, 20, 10

KBS 1 Pood
BoxJump


Time : 10:32

DEADLIFT + SQUATS

4 Rds

15 DeadLift 225#
50 Squats


Time : 10:31

CLEAN SQUAT + JERK

30 Clean Squat + Jerk 140#

Time : 7:16

DEADLIFT + BOXJUMP + PUSHUP

10 Mins AMRAP

5 DeadLift 280#

10 BoxJump

15 Push Up

Score : 6 Rds + 5 DeadLift

POWER CLEAN

Power Clean

1-1-1-1-1-1-1

Best Lift : 228#

POWER SNATCH + 250m

4 Rds

15 Power Snatch 95#
250m

Time : 13:35

SDHP + CLAPPING PUSH UP

10 Rds

10 SDHP 95#

10 Clapping Push Up

Time : 13:26

DEADLIFT + PUSH UP

10 Rds

15 DeadLift 135#
15 Push Up


Time : 14:43