FRONT SQUAT + PULL UP + PUSH UP + 200m

10, 8, 6, 4, 2 Front Squat 140#

200m + 5 Pull Up + 10 Push up btw each set


Time : 10:49

DEADLIFT + MET COND

DeadLift

3 x 3

320# / 351# / 370# F (only managed 1 rep)

Then

3 Rds

21 WallBall

21 Burpee

Time : 6:57

OHS + PULL UP + DU

20, 15 10, 5 OHS 100#
5, 10, 15, 20 Pull Up
30 DU btw Sets


Time : 8:35

SNATCH

Snatch

100# x 3 x 3
120# x 3 x 3
140# x 2 x 2
150# x 1 x 3

HSPU + KBS + FRONT SQUAT

5 Rds

5 HSPU
10 KBS 1.5 Pood
20 Front Squat 1.5 pood


Time : 11:13

IAN

5, 10, 15, 10, 5 Burpees and Pull Up

200m btw sets


Time: 11:01

SNATCH + PUSH UP + SQUAT

15 Mins AMRAP

5 Power Snatch 100#
10 Push Up
15 Squat


score : 10 Rds + 3 Power Snatch

DEADLIFT + WALLBALL + DU

3 Rds

10 DeadLift 275#
20 WallBall
30 DU


Time : 8:37

SNATCH

100# x 3 x 3
120# x 2 x 2
140# x 2 x 4

SNATCH +TOES TO BAR

10 9 8 7 6 5 4 3 2 1
Snatch 100#
Toes To Bar


Time : 11:01



Snatch
100# x 1 x 3
120# x 1 x 3
140# x 1

MU + HSPU + FRONT SQUAT

5 Rds

5 MU
7 HSPU
9 Front Squat 155#


Time : 19:58

SNATCH + DEADLIFT

Snatch

100# x 3 x 3
120# x 3 x 3
140# x 1 x 5


Deadlift

140# x 3 x 2
210# x 2 x 2
260# x 1 x 2
310# x 1
360# x 1

DEADLIFT + BOXJUMP

10 9 8 7 ..... 1 Bodyweight DeadLift (190#)
2 4 6 8 ........20 BoxJump 24"


Time : 9:45


10 Tire Flips for time 230kg

time : 1:09

SNATCH + PUSH UP

5 Rds

12 Snatch 70#
21 Push Up

Time : 9 min

PULL UP + RING DIP + DU

10 Rds
10 Pull Up
7 Ring Dip
30 DU

Time : 20:35

DEADLIFT + MU

5 4 3 2 1

DeadLift 305#
Muscle Up


Time : 4:55

SQUAT CLEAN CINDY

10 9 8 7 6 5 4 3 2 1  Squat Clean 95# 

5 Pull + 10 Push up between each round 

Time : 10:20

MU + DU

10 8 6 4 2 Muscle Up

50 40 30 20 10 Double Under


Time : 10:41



Max Clean Squat in 30 sec X 3 (140# 1min rest btw set)
6, 5, 5

SNATCH

SNATCH

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

Best Lift : 150#