Static Hold AMRAP 20 min

30 sec handstand hold
30 sec squat hold
30 sec tuck sit hold
30 sec chin over bar hold

5 rounds plus 22 seconds chin over bar

Hang Power Snatch 1-1-1-1-1-1-1-1-1-1

95-100-105-110-115-120-125x-120-120-125

"Blake"

4 rounds:

100ft lunges with 45lb plate overhead

30 box jumps

20 wall balls

10 pushpress 115

REST DAY

Deadlifts and runs

Run 400m

Deadlift 285lbs x 5

AMRAP 12 min

5 rounds plus 130 m

5 RFT: run 400m, OHS 95lbs x 10

21:13

OHS, Front Squat, Back Squat

1-1-1-1-1 of each exercise trying to increase load each of fifteen total reps

115-120-125-130-135 (OHS)

140-145-150-155-160 (Front squat)

165-170-175-180-185 (back squat)

AMRAP 8 min

4 push press 135lb
8 KB swings 55lbs
12 situps

5 rounds + 6 swings

3 RFT: 30 KB swings 1.5 pood, 25 wallballs, 20 pullups

Thrusters and Towel Pullups

AMRAP 12 min:

9 reps 85lb thrusters
9 reps towel pullups

6 rounds plus 7 thrusters

Lumberjack 20

15 snatches on the minute

post lowest and highest weight

95/155

REST DAY

Barbara

5 rounds:

20 pullups
30 pushups
40 situps
50 squats

SLOW motion

5 rounds:
7 jumping muscle-ups
7 handstand pushups (the slow part)
10 burpees
10 pullups

34:18