3 Rounds
5 Hang Power Snatch
10 OHS
10 Squat Jumps
21-15-9 of:
Hang Power Snatch 95lbs/65lbs
Box Jump Overs 24″/20″
Rest 5 minutes
21-15-9 of:
OHS 115lbs/75lbs
Front Rack Lunge 115lbs/75lbs
25 PVC pass through
25 airsquats
15 duck walks
50 mountain climbers
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
2 Rounds
100ft Karaoke
100ft High Knees
100ft Butt Kicks
100ft Bear Crawl
Complete 4 Rounds for time of:
Run 800m
21 Pullups
12 Ring Dips
DT:
5 Rounds:
12 Deadlifts
9 Hang Cleans
6 Push Jerks
Terrible 20:
20 Box Jumps
20 KB swings
20 walking lunges
20 db push press
20 air squats
20 burpees
20 tuck jumps
2 Rounds
50 Double Unders
10 to 30 Second Handstand Hold (based on ability)
15 Wall Ball
15 minutes
Then
Rest 7 minutes
For time:
40 Wall Ball 20lbs/14lbs
40 KB SDHP 70lbs/53lbs
30 Wall Ball 20lbs/14lbs
30 KB SDHP 70lbs/53lbs
20 Wall Ball 20lbs/14lbs
20 KB SDHP 70lbs/53lbs
500m row
25 airsquats
20 KB swings
800m run
50 wallballs
50 wallball slams
50 wall ball situps
800m run
21-15-9 Thrusters
3-2-1 Rope climbs
AMRAP
5 wall ball shots
1 forward roll
5 toes to bar
2 Rounds
20 Lunges
100ft OH KB Carry (L)
100ft OH KB Carry (R)
Complete 5 Rounds for time of:
Run 400m
15 Burpee Box Jump Overs 24″/20″
20 Toes to Bar