For time:

35 box jumps 24in

35 pullups

35 KB swings 24kg

35 situps

35 dumbbell hang cleans 40lbs each

800 m run

35 back extensions

17:28

Row 2k

8:33

3 RFT

12 jumping MUs rings at 72 in

75 air squats

14:37

Cleans 3-3-3-3-3-3-3

155-160-165-170-175-180-185

Row 5 min x 4 rounds. Rest 3 min. 1170m, 1210m, 1250m, 1220m.

5RFT: 400m run, 20 burpees, 15 bent over rows 40lb bells= 25:22

AMRAP 3 min pullups x 3 rounds

30 pullups

25 pullups

27 pullups

1/2 mile repeats x 3, rest 2 min between

3:37

3:33

3:37

Snatch 1-1-1-1-1-1-1

115-125-135-140-145-150-155x

ugh- a week off = weaker

3 RFT: 275lb deadlift x 10, 50 double-unders + 10:41

Bike 31.6 miles - 2:11

Crossfit total: Deadlift 425. Back squat 200. Clean 225.

Elizabeth: 21-15-9 squat clean 135lbs, ring dips = 13:51

5RFT: 20 situps, 5 push press 135lbs=8:43

15 min AMRAP: 25 x sdhp 45lbs, 25 pushups = 5 rds + 13 pushups

3 RFT: 18 pullups, 18 ring dips, 30 wallballs, 12 HSPU, 15 power cleans = 39:34

Weighted pullups 1-1-1-1-1-1-1= 70-75-80-82.5-85-87.5-90

5 rft: 5 wall climbs, 10 toes to bar, 20 boxjumps = 23:34

Rankel:AMRAP 20 MIN:6 DL @ 225, 7 burpee pullups, 10 KBS @55lb, 200y run

Fran 11:16

3 RFT: run 100 ( rest the time of 100m), run 200 (rest), run 400 (rest)

Front squat 3-3-3-3-3 = 135-145-155-185-200

3 rft: 400 m run, 30 x OHS 75lb, 21 pullups = 27:12

"Jack" AMRAP 20 min: 10 push press 115lb, 10 KBS 55lb, 10 boxjumps = 7 round even