Front Squat Clusters 1.1.1 (every :20) for 6 rounds

*go up in weight each round

THEN

3 rounds for time:

10 Overhead Squats 135/95#

50 Double Unders

With a partner:
0:00 – 8:00
Run 800 meters (400 each)
Remaining time: max Thrusters 95/65#
8:00 – 16:00
Run 800 meters
Remaining time: max Toes-to-bar
16:00 – 24:00
Run 800 meters
Remaining time: Power Clean+Hang power clean+push press
24:00 – 32:00
Run 800 meters
Remaining time: max KB Snatch 24/16 kg

6am and 10am classes ONLY today. 

Jerk 8 x 2 @ 80%

THEN

4 rounds for time:

Run 400 meters

15 Ring Dips

15 Pull-ups

30 rounds for time:

5 Wall Balls 20/14#

3 Handstand Push-ups

1 Power Clean 225/155#

Max Set Strict Pull-ups

THEN

As many reps as possible of Strict Pull-ups in 15:00

THEN

For time:

60 Burpee Box Jumps 24/20″

*Do 6 Kettlebell Swings EMOM 32/24kg

1a) Front Squat 15 reps
1b) GHR 10-15 reps

Then

3 Rounds for time of:

15 Push Press- 115/75#
20 Lateral Barbell Burpees
30 Bar Pushups

3 rounds for time:

5 (5 Deadlifts, 5 Squat Cleans, 5 Front Squats) 155/105#

Run 800 meters

Rest 3:00 between rounds

Dumbbell Bench Press x 10

Rest 1:30

Dumbbell Curls x 10

THEN

For time:

10 Thrusters (as heavy as possible, unbroken)

30 Toes-to-bar

Overhead Squat 3, 3, 3, 3, 3

THEN

Helen

3 rounds for time of:

Run 400 meters

21 Kettlebell Swings 24/16 kg

12 Pull-ups