Pause Back Squats: 3-3-3-3-3 (3 second pause between reps)

Then:

5 Rounds for Time:

3 Squat Cleans 205/135

10 Strict Handstand Push-ups

“Pyramid Double Helen”

For time:

Run 1200 meters

63 Kettlebell Swings 53/35

36 Pull-ups

Run 800 meters

42 Kettlebell Swings 53/35

24 Pull-ups

Run 400 meters

21 Kettlebell Swings 53/35

12 Pull-ups

5 Rounds, 1 minute per station, of:

Power Snatches 75/55

Burpees over Barbell

Wall Ball Shots 20/14

Rest 1 minute

*Perform this like Fight Gone Bad, by rotating immediately to the next station every minute, the clock does not stop or reset between stations. Score is total reps.

In teams of 2, with 1 partner working at a time, complete for time:

Run 1 mile 

100 Wall Ball Shots 20/14

50 Hang Power Cleans 115/75

50 Burpees

100 Box Jumps or Step-ups 24/20

Bench Press 5-5-5-5-5

Then:

AMRAP in 14 minutes of:

5 Toes to Bar

10 One Arm Overhead Lunges (choose load)

10 Push-ups

For Time:

20 Squat Cleans 95/65

40 Sit-ups

20 KB Swings 70/53

15 Squat Cleans 115/80

30 Sit-ups

15 KB Swings 70/53

10 Squat Cleans 135/95

20 Sit-ups

10 KB Swings 70/53

5 Squat Cleans 185/125

10 Sit-ups

5 KB Swings 70/53

3 Rounds for Time:

Run 800 meters

12 Bar Muscle-ups

15 Strict Handstand Push-ups

or

3 Rounds for Time:

Run 800 meters

24 Pull-ups

24 Push-ups

3 Rounds for Time:

20 Burpees

15 Power cleans 135/95

50 Double unders

Front Squat 3-3-3-3-3

Then:

4 Rounds for time:

Run 200 meters

11 Thrusters 115/80

11 Strict Pull-ups

Just a reminder there will be no open gym tomorrow due to the clinic. Please join us for the 9am class!

In teams of 2, with 1 partner working at a time, complete for time:

70 Burpees

60 Power Cleans 115/75

50 Box Jump overs 24/20

40 Overhead Squats 95/65

Run 400 meters as a team 

Every minute on the minute for 7 minutes: Deadlift x 2 reps.

Then:

For Time:

4 Rounds of:

10 Deadlift 225/155

12 Toes to Bar 

Then:

100 Wall Ball Shots 20/14

5 Rounds for Time:

12 Push Jerks 115/80

6 Ring Muscle-ups

18 Weighted Step-ups

Back Squat 5-5-5-5-5

Then:

5 Rounds for Time:

10 Power Snatches 95/65

20 Air Squats 

30 Double unders

For time:

Run 400 meters

35 Strict Handstand Push-ups

35 Russian KB Swings 53/35

Run 400 meters

30 Weighted Push-ups 35/15

30 Russian KB Swings 53/35

Run 400 meters

25 Push-ups 

25 Russian KB Swings 53/35

For Time:

50 Wall Ball Shots 20/14

20 Power Cleans 155/105

40 Pull-ups

20 Overhead Squats 155/105

AMRAP in 20 minutes of:

5 Squat Clean Thruster 135/95

8 Burpee Toes to Bar

30 Double unders

AMRAP in 16 minutes of:

Run 200 meters

7 Strict Pull-ups

14 Dumbbell Snatches

7 Burpees 

4 Rounds for Time:

20 Box Jumps

25 Push-ups

35 Sit-ups

5 Rounds for time:

Run 400 meters

15 Front Squats 95/65

20 KB Swings 53/35

For time:

40 Pull-ups

Then:

21-18-15-12-9-6-3 Reps of:

Push Press 115/80

Toes To Bar

Then:

25 Muscle-ups or 30 Pull-ups