50 Pull Ups

8 OHS 155/105 (8 min cap)

-rest 10 min-

8rds

200m run

1 Rope Climb

Running clock! Rest period begins as soon as you complete your OHS

12-9-6-3

Strict HSPU

Front Squat  155/105

Bar Facing Burpee

“Nasty Girls”

 3 Rds

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans

"The Ghost"

6 rounds

1 min of rowing (calories)

1 min of burpees

1 min of double unders

1 min rest

max reps each movement, not just total reps

"Kelly"

5 rounds for time

400m run

30 box jumps 24/20

20 walls balls 20/14

20min AMRAP

95/65

5 Thruster

7 Hang Power Cleans

10 SDLHP

15min

5x3 Snatch Balance

20min to find 1RM snatch

5 min amrap

1 snatch 75% of max

10 kbs 60/35

2 Rounds

Run 1200m

50 Situps

40 Lunges

30 Push Ups

20 TTB

10 HSPU

Scale:800m run