Dumbbell Bench Press- 5,5,5,5,5

Then

“½ Cindy”

10 minute amrap:

5 pullups

10 pushups

15 squats

Deadlift 3,3,3,3,3

THEN

“Jeremy”

21-15-9 reps of:

Overhead Squats 95#/65#

Burpees

The goal is to complete 200 Burpees

EMOM one person does 5 Thrusters 95/65#

You have the rest of the minute to do Burpees

Only the person who did the Thrusters can do Burpees during that minute

Plate Flip Catches

THEN

5 rounds:

Row 250 meters

20/10 Tire Flips

10 In/Out Jumps

Clean, Clean, Front Squat, Jerk 1,1,1,1,1,1,1
THEN
As many reps as possible in 5:00
Bear Complex 135/95#
Power Clean, Front Squat, Push Press, Back Squat, Push Press = 1 rep

5 rounds for time of:

Run 800 meters

30 Kettlebell Swings 32/24 kg

30 Pull-ups

1. Close Grip Bench Press 5 x 5 @ 50% every :60

2. Barbell Rows, supinated grip, 3 x 15, rest :60

THEN

5:00 AMRAP

30 Double Unders

15 Hang Power Snatches 75/55#

Rest 1:00

5:00 AMRAP

30 Double Unders

15 Sumo Deadlift High Pulls 75/55#

Rest 1:00

5:00 AMRAP

30 Double Unders

15 Push Press 75/55#

Deadlift 5, 5, 5, 5, 5

THEN

Row 500 meters, for time

THEN

50 GHD Sit-ups, for time

Box Front Squat (5 x 5 @55-65%, every 60s.)

Power Clean (5 x 3 @75%, every 90s.)

Then

2 RFT:

25 Power Cleans (115, 75)

25 Bar Facing Burpees

Back Extensions 3 x 15

Run 10k