Author: lumpy6488

For Time: 1 Mile Run Then: 21 – 15 – 9  Thrusters (65lbs./95lbs.) Ring Dips

Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang Power Clean, 9 reps 155 pound Push Jerk, 6 reps

3×3 Push Press 4 Rounds of: 1 minute Rowing for Max Calories. 1 Minute Rest. Then: Every minute on the minute for 12 minutes 4

I. Front Squat – 3 x 3 METCON 3 rounds 12 box jumps 24″/32 24 reps Ring Push-ups (rings 4″ off ground) 40 ab mats

3×3 Power Cleans THEN: 2 Rounds for Total Reps :90 seconds max Kettlebell Swings *** :30 seconds Rest :90 seconds max Thrusters *** :30 seconds

For time: 4 rounds: 12 Ring Rows 12 Push Presses (65lbs./95lbs.) Then: 1,200 meter row Then: 4 rounds: 12 Wall Balls (15lbs./20lbs.) 12 Toes-To-Bar