5 RFTT:

150 Jump Ropes
10 DB Push Jerks @ 60lbs
Rest 1 minute between efforts. 

17:53

Heavy!

3RFT:

Set a target 12" above max reach:
30 Jump and Touch
20 Deadlifts @ 160lbs
10 HSPUS

12: 25

3 rounds:
Run 500m
25 Wall Balls 12#
*Rest 1 minute after the first round, and rest 2 minutes after the second round.

Notes: Each round should be an all-out effort. Do not pace runs to make Wall Balls easier.

Frog Planche Practice
GHD Situps
----
5 RFT:
10 Jingle Jangles
5 HSPUS

4:46

EMOM 8:

2 x Close Grip Bench Press @ 160lbs

-then-

21-15-9 reps of:

DB Thrusters @ 20lbs
Box Jumps @ 20"

5:20

 5 rounds for time of:
1 DB clean and Jerk @ 55lbs
6 Handstand Push-ups
1 DB clean and Jerk @ 55lbs
6 Strict Dips
1 DB clean and Jerk @ 55lbs
200m Run

4 RNFT:

10 Pistols
20 Pushups
10 Hollow Rocks
:20 Handstand Hold

EMOM 15:

2 Snatch Grip Deadlifts

*If form is good, increase weight each set. Worked up to 235lbs.

-then-

100 Swiss Ball Mountain Climbers
75 Toe Touches
50 Situps
25 Leg Lifts

3 minute DB overhead hold 50lbs
30 DB SDHP @ 30lbs
2 minute DB overhead hold 50lbs
20 DB SDHP @ 30lbs
1 minute DB overhead hold 50lbs
10 DB SDHP @ 30lbs

Brutal. Holds were broken up except for 1 minute interval. 

15-12-9-6-3 reps of:

OHS @ 70lbs
Box Jumps @ 20"

6:05

-then-

5 RFT:

20 Situps
20 Back Extensions

8:34

 

5RFT:

10 DB Snatches @ 60lbs
200' Sprint (Up/Down at Planet Fitness)


6:55

3 rounds

30 wall ball (12lbs)
20 DB hang power clean (35lbs)
30 GHD situps

14:54

Work up to heavy single:
7 x 1 DB Snatch Hi-Hang
7 x 1 DB Clean and Jerk

60lbs
---
Back Squat

Set 1: BS every 30 seconds for 2:00 (5 reps)
Rest 3 minutes
Set 1: BS every 30 seconds for 1:30 (4 reps)
Rest 2 minutes
Set 1: BS every 30 seconds for 1:00 (3 reps)
Rest 1 minutes

250lbs 

*Do not set bar down between reps.
---
5 x 2 Pause OHS (3 Count at Bottom of Squat)
Rest 90 seconds

110lbs
---
100-80-60-40-20 Singles
10-8-6-4-2 HSPUS

7:38

Tabata Push-up
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Jump Rope
Rest 1 minute
Tabata GHD Sit-up
Rest 1 minute

AMRAP 8:

4 HSPU
8 DB Swings @ 50lbs
12 GHD Situps

5 + 4 HSPU

"Mr. Joshua"

4RFT:
400m run
15 Deadlifts @ 185lbs
15 GHDS

Not my best effort, was breathing hard at the end. Did not keep time as transitions between run and weights were not smooth due to treadmill having to warmup each time. Screwed up and did deadlifts before GHDs.

Jump Rope for 7 minutes. Each time you stop, do 5 burpees.

EMOM 7:
DB Power Clean
DB Push Jerk
DB Hang Squat Clean

As heavy as possible.

50-50-55-55-60-60-60lbs

EMOM…
Run: 10 X 150m – active rest the remainder of each minute. (.10 on treadmill)

9.5 mph

10 rounds for load of:
Shoulder press, 1 rep
Push press, 2 reps
Jerk, 3 reps

1-4: 45lbs, 5-6: 50lbs, 7-8: 55lbs, 9-10: 60lbs
Then,

Two rounds for time and load of:  45/50lbs
100 meter Waiter walk, right arm
100 meter Waiter walk, left arm

3 Rounds For Total Time:

10 DB Snatches @ 40lbs (Right Arm)
20 Target Burpees (10")
10 DB Snatches @ 40lbs (Left Arm)
20 Wallballs @ 12lbs

*2 minute rest between rounds.

18:15

21-15-9:
DB Swings @ 45lbs
42-30-18:
GHD Situps