3 Rounds of, 4 min. Amrap’s with 1 min. rest between rounds of:
10 pullups
10 Ring Dips
10 Burpee’s
Start each round where you ended the previous round.
40 – 30 – 20 reps for time of:
Wall Balls
Double Unders (x3 for singles)
Kettle Bell Sumo Deadlift Highpulls
5 rounds for time of:
15 Hang Cleans (135/83)
15 Burpee’s
15 Box Jumps
12 minutes to determine Max Back Squats
Then...
4 rounds for time of:
3 minute AMRAP's with one minute rest between rounds of...
3 Squat Cleans
6 Wall Balls
9 Hand Release Push ups
Start each round were you ended the last round for total reps
12 minutes to determine max Power Clean
Then...
"Grace" 30 reps of:
Clean & Jerk (135/95)
1000 meter row for time
Then 12 minute AMRAP of:
5 Front Squats (95/65)Lbs
15 Kettle bell swings (1/7.5)Pood
25 Double Unders (75 singles)