Strict press find 1rm

3 Rnds

8-10 UB 1 arm DB press l side

8-10 UB 1 arm DB press r side

45sec rest

3 Rnds

8-10 UB 1 arm DB rows l side

8-10 UB 1 arm DB rows r side

45 sec rest

3 min max reps KBS 53/35

3rnds of shuttle run best e/t

5 attempt to find highest

Stand still hurdle jump

FT

50-40-30-20-10

Double Unders

Burpees onto plate

15 min to go as heavy as possible w/1 rep

Hang snatch

Karen

150 wallBall FT

5rnds (10 min)

1 min max deadlift @bw

1 min max box jump 24"/20"

10 min AMRAP

Burpee to pull up to toes to bar

FT 25min cap

10 strict press

20 OHS

30 push press

40 front squat

50 push jerk

Back squat 1rm

12 min AMRAP

30ft bear crawl fw

30KBS

30ft bear crawl BW

30 double Unders

Hang power clean find 1rm

3rft

15 hang power clean @65%

15 lat hop burpee

Bench press find 1rm

3 rnd of

Max push up w/45sec rest in between

4 Rnds of

12 bent over rows w/45sec rest in between set

5 Rnds of

15 GHD sit ups w/45 sec rest

12 Rnds (24 min)

Odd min: 200m sprints

Even min: rest

10 burpee penalty each time you can't complete 200M inside odd min.

Deadlift find 1rm

40-30-20

Plate overhead lunge

20-15-10

Pull up