A. 5 RFT

400M Run

30 Squat Cleans @ 135 / 95

B. 12 Minutes 1 RM S2OH (From Rack)

With A Running Clock

0-10 Minutes

Karen – 150 Wallballs For Time 20/14

10-20 Minutes

800M Run

20-30 Minutes

Jackie – 1000M Run – 50 Thrusters @ 45/35 – 30 Pull Ups

A. 50 – 35 – 20

KB Swings @ 53 / 35

Boxjumps 24/20

B. 10×1 EMOM

Clean and Jerk

*Bonus*

5×3 Bench Press

For Time: 150′ HS Walk For Time, 50 GHDSU

4x250M Row  (1 Min Rest in between rds)

A. 9×3 Backsquat (+10 lbs from Monday)

B. Sun Burn Chipper

400M Run

24 Deadlifts @ 245 / 165

24 Burpees Over Bar

18 Power Cleans @ 155 / 105

18 Burpees Over Bar

12 Thrusters @ 115 / 75

12 Burpees Over Bar

400M Run

*Bonus*

7×5 Strict HSPU (40 Second rest in between rounds)

10 Min EMOM  – 5 Pendlay Row, 12 Ring Dips

A. Little Macho – EMOM Until Failure @ 135 / 95

3 Power Cleans

3 Front Squats

3 S2OH

*EMOM after 10 minutes add 10 lbs every minute after

B. 4 RFT

20 Double Unders

15 Thrusters @ 75 / 55

10 T2B

*Bonus*

3RFT – 30 V Ups, 20 Shoot Thrus, 10 Sec L Sit

7×5 Unbroken C2B with 40 Second Rest

30 Turkish Get Ups

A. 12 Minute AMRAP

12 Wallballs 20/14

15 Pull Ups

400M Run

B. 10 Minutes to find a

1 RM Snatch + 2 OHS

*Bonus*

7×5 Strict HSPU 60 seconds rest in between sets

12 Minutes to work up to a heavy Snatch Balance

3×25 GHDSU & Hip Extensions

A. 7×5 Backsquats (+10 from 7.13.2015)

B. 16 Minute EMOM

Odd: 15 Burpees

Even: 15 / 12 Cal Row

*Bonus*

6×3 Push Press from behind the neck

7 x 5 unbroken C2BPU – 60 seconds rest

100 Sit Ups

A. 14 Minute AMRAP

1000M Row (Switch every 250m) then

7 Thrusters @ 95/65

10 Burpees

B. 10 Minutes to find a 3 RM Hang Squat Snatch

C. 2 Minute AMRAP Ring Dips (every time you get off the rings 10 Sit Ups)

Lumberjack 20 – Use 1 barbell – change your own weights

20 Deadlifts @ 275 / 185

400m run

20 KB Swings @ 53 / 35

20 OHS @ 115 / 85

400m run

20 Burpees

400m run

20 Pull Ups

400m run

20 boxjumps @ 24″

400m run

20 squat cleans @ 95 / 65

400m Run

A. Toes Of Hope

3 Rounds – Rotating every minute

Burpees

Power Snatches @ 75 / 55

Boxjumps @ 24

Thrusters @ 75 / 55

T2B

1 Minute Rest after Round

B. Deadlift – 15 Minutes to work up to a heavy triple

*Bonus*

Gymnastics

Max Effort HS Walk – 3 Attempts (If you walk the full 45′ you can break and turn around. It will not count as a separate attempt to turn around)

Accessory 

OHS – 10 Minutes Heavy Double

Snatch Balance – 10 Minutes Heavy Single