5 – 3 minutes rounds of: 95-lb./65-lb.* front squats, 10 reps 10 box jumps, 20-in./14-in.* box Row for max calories .....
15-12-9 reps for time of: Hanging knee raises (with quality beat swing!) Wall ball shots, 14-lb./10-lb.* ball 55-lb./40-lb.* thrusters
Weston 5 Rounds for Time: Row 1000 meters 200 meter Farmer carry, 45 pound dumbbells 45 pound dumbbell Waiter walk, .....
Deadlifts -then- Open Workout 15.5 27-21-15-9 cals/reps for time of: Row (calories) Thrusters (M=95lbs, F=65lbs)
3 Rounds for Time 65-lb./45-lb.* power snatches, 20 reps 50 single-unders
Dumbell Strength Work -then- 7 rounds Each for Time 100-meter sprint Rest 90 seconds
As Many Reps and Reps As Possible in 7 minutes: (M=135lbs, F=95lbs) 3 Clean & Jerk 3 Toes to Bar .....
Paul 7 rounds, each for time of: 100-meter sprint 19 kettlebell swings, 2 pood/ 1.5 pood* 10 burpee box jumps, .....
Snatch balance then… AMRAP in 10 minutes, with 1 barbell 5 Shoulder to Overhead (115#/75#) 10 Deadlift (115#/75#) 15 Box .....
15-12-9 75-lb./ 55-lb.* thruster Muscle-up transitions
Burpee + back-squat ladder Rest as needed Burpee + shoulder-press ladder Rest as needed Burpee + deadlift ladder
Power Cleans then… Baseline 500 M Row 40 Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups
