A.  Back Squat 5-5-5 +(reps) B.  “Filthy Fifty” 50 Box jump, 24 ” 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders...

A. Shoulder Press 5-5-5 +(reps) B. Power Clean + Squat Clean + Jerk x 6 C. 5 rounds for time: 5 Power Clean & Jerks 155/ 105 lbs 10 Pull-ups...

  Make-Up/Skills/Rest Day...

Front Squat 3 x 5 Good Morning 2 x 10 —- 10-9-8-7-6-5-4-3-2-1 Burpee Deadlift 225 / 155 lbs...

“Barbara” 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. 5 rounds, time each round....

3 Rounds for time of: 1 Prowler push 40 m (270 / 180 lbs) 20 Box Jumps 24” 20 Swings 1,5 / 1 pood 20 Thrusters 45 / 35 lbs...

Rest/Skills/Make-up Day!...

For time: 21-15-9 Push Press 135 / 95 lbs Knees To Elbows...

Bench Press 5-5-5 Deload —- 20 min AMRAP: 2 Strict Pull-ups 2 Burpees 200m Run, 4 Strict Pull-ups 4 Burpees 200m Run, 6 Pu 6 Burpees 200m Run 8,8,200m …...

  A.  Back Squat 5-5-5 Deload B. 2-Squat Clean + Split Jerk x  6 C. 5  Rounds: 10 Snatch135/ 95lbs 10 m Weighted Walking lunges with 40 kg sand bag 10 m Broad Jumps This is not for time, just do the work!...