Hang Power Clean 3-3-3-3-3-3-3

For time:

• 60 Thrusters (50/30kg)
• multiply number of minutes it takes to complete the 60 reps by 8 and perform this number of burpee box jumps (24/20″)
• If it take you 3:02 to complete the thrusters you must do 4 x8= 32 burpee-box jumps.

Finisher: Learn to throw american football, run-about, throw and catch some passes!

Squat Clean 2-2-2-2-2-2-2-2-2

AMRAP in 15 Minutes of:

• 10 Kettlebell Swings
• 10 Box jumps
• 5 HSPU

Finisher: Max unbroken med ball muscle-ups!

Strict Press 5-5-5-5-5-5

For time:

• 10 Clean & Jerks (80/45kg)
• 30 Wall-balls (9/6kg)
• 30 Box Jumps (24/20″)
• 40 Pressups
• Run 1000m
• 30 Burpees

Finisher:

• Tabata Pullups alternate strict and pullups.

Ingredients

• 1kg Turkey
• 2 eggs, whisked
• 110g almond flour (You can get this on amazon. Or go non paleo)
• 1 cup fresh basil, chopped
• 1 tablespoon garlic powder
• 1 tablespoon onion powder
• 1 teaspoon dried parsley
• salt and pepper, to taste

InstructionsPreheat oven to 190 degrees

• Mix all ingredients for meatloaf in a bowl.
• Place ingredients into to loaf pans.
• Bake for 25-30 minutes or until there is no pink remaining in the loaf.
• Eat!
• I believe the recipe was from http://www.paleomg.com

Deadlift 5-5-5-5-5-5

AMRAP in 8 Minutes of:

• 12 Overhead Squats (45/25kg)
• 10 Toes-to-bar

Finisher:

• 30 Ring Dips for time
• Run 400m for time
• 50 Hollow rocks in fewest sets possible.

Hang Power Snatch 3-3-3-3-3-3-3

3 Rounds for time of:

• Run 400m
• 30 Pressups
• 15 Pullups
• * pressups and pullups can be partitioned as needed*

Finisher:

• muscle up progressions

Back Squat 8-8-8-8-8 (Rest between 90 and 120 seconds between sets)

For time time 30,20, & 10 rep rounds for time of: ( Time cap of 11 minutes)

• Pushpress (60/35kg)
• Burpee Box Jumps (24/20″)
• Kettlebell Swings (32/16kg)

Finisher: Choose 1 or more.

• Practice Kipping pullups or  if you have kipping nailed do 3 sets of Max reps of strict pull-ups resting 1 minute between sets
• Practice hollow rock technique or if you have them nailed do 30 reps. If you can’t do hollow rocks yet do a 3 minute plank.

Hang-Power-Clean 3-3-3-3-3-3-3-3

4 Rounds each for time- rest 3 minutes between efforts.

• Row  800m
• 25 Pressups
• 25 Overhead Walking Lunges (15kg)
• 12 Strict Pullups

AMRAP in 20 Mins of:

• 15 Back Squats (60kg/35kg), 10 pressups, 15 Front Squats, 10 pressups
• 15 Hang Power Cleans (60/35kg), 10 bar-facing burpees, 15 Hang Power Cleans (60/35kg), 10 bar-facing burpees
• 12 kettle-bell swings (32/16kg), 10 Box Jumps (30″/24″), 12 Kettle-bell swings (32/16kg), 10 box jumps (30″/24″)
• 15 K2E, 5 Pushpress (60/35kg), 15 k2e, 5 pushpress (60/35kg)

Deadlift 5-5-5-5-5-5

AMRAP in 11 Minutes of:

• 11 Overbox burpees (24/20″)
• 11 Pullups

Finisher:

• 1 Minute of partner side twist-med ball toss.

A) Weighted Pullups

• in 10 Minutes find a 3 rep max
• if your still on the bands do 5 x max pullups on a lighter band than you usually use in the WODs (2 mins rest between efforts)

B)30 Muscle ups for time: (time cap 5 mins)

• if you don’t have muscle ups work on them if you’re close or do 5 x max ring-dips

C) For time:

• 50 Kettlebell Swings (32kg/16kg)
• Run 1000m
• 50 Pressups