Strength/Skill – Deadlifts. 15 mins to find a 3 RM
4 minute AMRAP (for reps, not rounds)
6 thrusters (95/65#)
3 over the bar burpees
rest 1 minute
4 minute AMRAP (for reps, not rounds)
6 over the bar burpees
3 thrusters (95/65#)
With a 15 minute clock, for total reps 5 minutes of thrusters 115/80 4 minutes of double unders (Sub single unders) 3 minutes of bar facing burpees 2 minutes of Bar Muscle Ups (Sub C2B/Pull-ups/Ring Rows) 1 minute of thrusters 115/80 Score is total reps Rest 2 minutes Then Touch and Go Squat Clean Party…
Strength/Skill – Shoulder Press 3-3-3-3 ( In between sets 5 men/3 women pull-ups) For time, 21-18-15-12-9-6 and 3 rep rounds of: Walking lunge steps Puss Press 95/65 Lateral bar hops Knees to elbows
Box Squats 3-3-3-3 10-9-8-7-6-5-4-3-2-1 Push Jerks 135/95 Sit-ups O.H. Walking Lunges w/ plate 45/25 Rob F. setting the bar on chest to bar!!!! Paul M. trucking through the W.O.D. Anthony A.
3RFT 400m Weighted Run 45/25 15 Burpees 30 Kettlebell Swings (32/24 kg) rest 2-4 mins.
Strength/Skill – Weighted Push-up 5-5-5-5 21, 18, 15, 12, 9, 6 Power Cleans 115/85 Front Squat 115/85 Box Jump 24/20
“Nasty Girls” 3 R.F.T. 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans 135/95