For Time:
15 Front Squats 155/115
30 T2B
30 Box Jumps (24”/20”)
15 M/U’s ( scale 30 Dips)
30 Push Presses 135/95
30 D/U’s
15 Snatches 115/75
30 Pull Ups
30 Wall Balls 20/14
300 feet overhead walking lunges (45-pound plate/25-pound plate)
Skill Work: M/U, HSPU, D/U’s…..
Deadlifts 6×3 %75% 55/40 AAB 55 Deadlifts 50% of 1RM 55 Pullups 55 Wall Balls 20/14 55 DB Snatches
The Beast giving his approval!!!! 3 rounds of: Carry 40/20 pound sandbag 400 meters 95/65 pound Push press, 15 reps 15 Box jumps, 24/20 inch box 95/65 pound Sumo deadlift high-pull, 12 reps
3 rd for reps 1 min t2b 1 min HSPU 1 min Deadlift 185/115 1 min Medball Clean 20/14 1 min KBS 70/53 1 min REST SKILL WORK Pick a skill to work on”
3 x 20 Kneeling Banded Crunches 3 x 10 Rower Pikes 3 x 10 ea side Banded Oblique Twists 3 x 20 Hollow Rock 20 Power Cleans 135/95 20 Front Squats 20 Push Jerks 20 Squat Clean Thrusters EMOM 4 Burpee Over the Bar
Skill – Kipping for C2B 20 min A.M.R.A.P. 5 C2B Pull-ups 10 Walk out push ups 15 KB Swings 53/35 Kelly upside down……and happy too!!!! Frank C. and 220 lbs of diesel fuel trucking across the floor……as RX’D!!!!!!! Jody knows the hollow body. That is how to stay straight!!!! Mariana with the one arm handstand!!!!!…
Strength/Skill – Deficit Deadlifts For time: 20 Front Squats 205/155 30 Box jump, 24/20 inch box 40 Kettlebell swings, 1.5/1.0 pood 50 Wall ball shots, 20/14 pound ball Austin Malleolo 5:25.