Part 1. (15 minutes)

Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.

Part 2.

Each for time:
Run: 8x 200 m
Rest 1 min between efforts.

The run will start at starting line near garage door and finish at the garage door.  Everyone will run this route.
You are responsible for looking at your time when you run in the door.  Add your rest minute and then run out the door at that time.

Example. :40 first run, second starts at 1:40.  Once the time hits, run.

Part 1 (15 minutes)

Push Press 1 Rep max

Part 2. (no time limit)

21-18-15-12-9-6-3 reps, for time of:
AbMat Sit-up
Box Jump, 24/20 in

If you finish early, Time to be a cheerleader! get your pom poms out.

Part 3 (5 minutes)

Dodgeball!

Clear the floor,
hard throwers move around with bear crawl and throw from the knees.

Part 1. (20 minutes)

Overhead Squat 3 3 3 3 3

Part 2. (10 minutes)

Spend 10 minutes warming up your squat clean and jerk.

Focus on form. Maintain form as you get heavier.

Part 3. (5 minutes)

As many reps in 5 mins as you can of:
Squat Clean, 165/110 lbs
Jerk, 165/110 lbs
You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean.
If you miss a jerk you may power clean the bar to set up your jerk attempt.

A successful Clean then Jerk is 2 points.

Part 1.  (15 minutes)

Front Squat 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets. ie. the 5th rep should be very hard on each set.

Part 2. (12 minutes)

Complete as many rounds as possible in 12 mins of:
12 Push Press, 115 lbs
12 Pull Up (Chest To Bar)s
12 Pistols

Part 3.  (5 minutes)

As many reps as possible in 5 mins of:
Kettlebell Snatch, 53/35 lbs

Part 1 (27 minutes)

For 3 cycles:
AMRAP in 7 mins of:
5 Burpees
10 Bumper Plate Ground To Overheads, 45/25 lbs
15 Double Unders

Rest 3 mins between each cycle.
For each cycle restart the AMRAP.

Part 1. (20 minutes)

Squat Clean 3 3 3 3 3

Part 2. (8 minutes)

“Randy”

75 Power Snatches (75/55) lbs

for time

Part 3. (10 minutes)

10 Man Makers (35/25)
for time