Thruster 3-3-3-3-3-3-3-3
Supine ring pull-up — 3 max sets, rest as needed
Rest
15 min AMRAP:
10 box jumps, 36″ (30″ box with 2 45lb plates on it)
2 front squats, using weight of heaviest set of thrusters
Category: .Tough Mud
5 min AMRAP:
10 Kettlebell swings, 2 pood
5 Burpees
~Rest 5-10 min~
21-15-9-6-3
Sumo deadlift high pull, 95 lb
Push Press, 95 lb
For time:
Row 2001 m
11 Box jumps (36″/24″)
11 Thrusters (125/85)
11 Burpee chest-to-bar pull-ups
11 Power clean (175/125)
11 Handstand push-ups
11 Kettlebell swings (70/53)
11 Toes to bar
11 Deadlifts (175/125)
11 Push Jerks (110/75)
Row 2001 m
Prowler Push 50 ft, Max Load
then
3 Rounds for time of:
75 Double-unders
200m Prowler Push, empty
Frosh
Strength: Hang power clean 5-5-5-5
WOD: AMRAP in 7 minutes:
9 Kettlebell swings
9 Push-ups
Farmer walk with kettlebell, 1 lap around purple stripe
Sophs
Strength: Power clean 5-5-5-5
WOD: “The Chief” : Max rounds in 3 minutes of:
3 Power cleans, 135/95
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.Post rounds completed for each of the 5 cycles.
10 I did this!