For Time: 50double unders 40squats 30 push-ups 20pull ups 10wall balls 20 pull-ups 30 push ups 40 squats 50 double unders

Skill session: Kipping pull-up Then…  9 min AMRAP: 3 Push Jerk 2 Power Clean 1 Deadlift *Rx weight is 135 lb for men, 95 lb for women.

“Johnson” Complete as many rounds in 20 minutes as you can of: 245 pound Deadlift, 9 reps 8 Muscle-ups 155 pound Squat clean, 9 reps 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Read More …

“Fran” For Time: 21-15-9 Thrusters @ 95/65 Pull-ups [youtube http://www.youtube.com/watch?v=KVxzDOYv85k&w=560&h=315]

10 min. EMOM/ skill session 2 squat snatch Rest 5 minutes 15 minute cap Find new clean & jerk max

Strength/ Skill Work Deadlift 5,4,3 And then……. 7 Rounds for time: 4 pistols, alternating 5 deadlift (225/155) 6 Kettlebell clean & jerk, alternating (1.5pood/1 pood)

15 Minutes/ Skill Session: Find new 1RM shoulder press Rest 5 minutes… 8 minute AMRAP: 5 thrusters (135/95) 10 pull-ups

7 Min EMOM/ Skill Session: 3 power clean *Weight should be light enough to touch and go Rest 5 minutes For time: 10,9,8,7,6,5,4,3,2,1 Hang clean @ 115,75 Toes to bar Box jumps @ 24″,20″

Javorek 3 Rounds for time: 6 Deadlifts 6 Sumo-deadlift high pulls 6 Front squat 6 Push jerk 6 Back squat *Load barbell with a weight that you can complete all 5 movements with good form.  Speed and intensity is important, Read More …

“G.I. Jane” For Time 100 Burpee Pull-ups