3 RFT Run 400M 21 dumbbell thrusters @ 35 each hand

Power Snatch 3-3-3-3-3

Descending Chipper 80-70-60-50-40-30-20-10 of stuff

4 RFT Row 500M 15 Push Press

Power Clean 3-3-3-3-3 reps

Chipper

Progress Report: Back to the beginning go Josh and Jeff

12-9-6 315# DL and Bar MU

2-8 minute AMRAP with 2 minute rest between

Casper Strong

20min AMRAP 10 CTB, 10 HSPU, 20 Hip Extensions

FLIGHT SIMULATOR (WALL BALL) 10-15-20-25-30-25-20-15-10 all sets must go unbroken, if you drop the ball the set does not count

DT

20 min AMRAP 2 ropes, 10 ring dips, 20 GHD

Press and weighted pullup

Muscle up clean and jerk

Ascending Rowing and Wall Balls

AMRAP in 14: 15 box jump, 12 Push Press 9 Toes to Bar

Split jerk 1-1-1-1-1-1-1

Double Unders – 50, 40, 30, 20, 10 and Wall Balls 25, 20, 15, 10, 5

One Legged Squat – 50, 40, 30, 20, 10 and Box Dips 25, 20, 15, 10, 5

Servais - Drastically Scaled: 800 m run, 4 rounds 19 Pull-up, Push-up and Burpee and 400m 45# plate carry

HALL

Lumberjack 20

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Box Jumps & Handstand Push-ups-ups

20 25-yard swim sprints

Overhead Squats 10-5-5-3-1-1-3-5-5-10

10 Minute AMRAP 10 Burpees/20 Wall Balls