Bench Press 1-10-1-20-1-30

185lbs-135lbs-205lbs-95lbs-215lbs-75lbs

Total Poundage: 910

"Barbara Lite"

3 Rounds of: (3 minutes rest btwn rounds)

20 Pullups
30 Pushups
40 Situps
50 Squats

1: 4:57
2: 5:30
3: 5:57

5 RFT:

5 Clean & Jerks, 115lbs
10 Pullups

12:47

AMRAP in 20 minutes:

150 Jump Ropes
12 OWLS, 45#
200M Run
12 Dips

5 Rounds

100 OHS for time, 95lbs

8:57

5k run

"Jason"

100 Squats
5 Pullups/5 Dips
75 Squats
5 Pullups/5 Dips
50 Squats
15 Pullups/15 Dips
25 Squats
20 Pullups/20 Dips

15:16

Clean 5000 lbs

95lbs x 53 reps

4:57

Pushups:20-18-16-14-12-10-8-6-4-2
L-Pullups:1-2-3-4-5-6-7-8-9-10

Alternate between the two.

14:03

"Mr. Joshua"

5RFT:

400m run
15 GHD Situps
15 Deadlifts, 185#

19:19

3X Max Dips

-then-

4 RFT:
4 Hang Cleans, 95#
8 Pullups
12 Box Jumps
16 DB Swings

13:18

GI Jane

75 Burpee Pullups

12:02

Shoulder Press 1-1-1-1-1

115 125 130 135-145

Push Press 3-3-3-3-3

115 125 135 145 155

Push Jerk 5-5-5-5-5

135 135 145 155 165(3)

Finished up with 7 rounds of death by pullups.

400 meter walking lunge
Post time and number of steps to comments

14:53

Chichester Highschool. This was as brutal as I remember it being.

5k run

23:57

Bench Press 5x3

155-175-185-190-195

3 RFT:
225# Deadlift, 8 reps
400m Run

8:03

Back Squat 20 Reps @ 135lbs

AMRAP in 1 minute:
Hang Cleans, 95lbs
Lateral Jump Over Bar
Hold Bar Overhead, 45lbs x 2

800m Run

Deadlift: AMRAP

225# - 6
185# - 11
135# - 22

Squat Clean 1-1-1
Run 1600m
Jerk 1-1-1

Subtract your one rep max from squat cleans and jerk from total seconds in run time. Scores have the possibility of being negative. The lower the score, the better.

Squat Clean 135#
Push Jerk #165

Run 1600m 6:48

Score: 108