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For time:
15 Thrusters, 135/95 lbs
21 Sumo Deadlift High-pulls, 135/95 lbs
12 Thrusters, 135/95 lbs
15 Sumo Deadlift High-pulls, 135/95 lbs
9 Thrusters, 135/95 lbs
9 Sumo Deadlift High-pulls, 135/95 lbs

Each for time:

Row: 10x 414 m

Rest 1 min between efforts.

5 rounds for time of:

4 Clean & Jerks, 225/155 lbs

6 Bar Muscle-ups

Handstand Walk, 40 ft

4 rounds for time of:

15 Box Jumps, 36/30 in

Run, 400 m

30-20-10 reps, for time of:

Dumbbell Thruster, 35/20 lbs

Toes-to-bar

Front Squat

5 at 40%

5 at 50%

5 at 60%

5 at 75%

3 at 85%

1+at 955

3 at 85%

5 @ 75%

—-then—-

5X10 at 57.5%

Complete as many rounds as possible in 20 mins of:

Run, 400 m

15 L Sit Pull Ups

15 Hip Extensions

Deadlift

3-3-3-3-3

Complete as many rounds as possible in 15 mins of:

21 GHD Sit-ups

14 One-arm Dumbbell Push Jerks, pick load

6-9-12-9-6 reps, for time of:

Burpee Over Bar

Front Squat, 185/135 lbs

Chest-to-bar Pull-up


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