Front Squats -then- For Time 200m Run Final Warm-Up Rest 1 minute Run 1 mile
SDHP -then- 10 Min AMRAP 10 Kettlebell Strict Press (manageable weight) 15-calorie row 30 single-legged squats to a box, alternating
17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. Then, 3 rounds .....
1 RM Clean and Jerk -then- 1 Power Snatch + OHS @60% of 1RM 2 muscle-up transitions 3 OHS 4 .....
Back Squat 3-3-3-3-3 Following this rep scheme, work up to a heavy 3 rep 1 x 3 7 Min AMRAP .....
Tabata deadlift, 95 lb./ 65 lb.* Tabata hang power clean, 65 lb./ 45 lb.* Tabata front squat, 55 lb./ 35 .....
Handstand work -then- For Time 30 AbMat sit-ups 75-lb./55-lb.* squat clean thrusters, 21 reps 20 AbMat sit-ups 75-lb./55-lb.* squat clean .....
Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50ft weighted walking lunge 16 .....
Behind the Neck Jerk 1-1-1-1-1 1 x 1 Push Jerk 8-6-4-2 1 x 2 -then- 15 Minutes 60 second couch .....
For Time 3 rounds of the following: 10 hanging knee raises 10 box dips 3 broad jump 1500 Meter Row .....
Open Workout 11.2 Complete as many rounds and reps as possible in 15 minutes of: 155-lb./ 105-lb.* deadlifts, 9 reps .....
For Time 500 single-unders for time Start a clock and at the beginning of each minute perform 3 front squats.
