3 RDS:
5 Strict Muscle-ups (sub is pullups & dips)
10 Strict HSPUS
15 Pistols (alt. legs)

Bench Press 10-10-10

115-135-155lbs

AMRAP 6:
(4) Squat Clean Thrusters @ 95lbs
(4) Burpees

(5) rounds even

- rest 2 minutes-

AMRAP 2:
Jump Rope

- rest 2 minutes-

(3) RFT:
10 WallBalls @ 15lbs
10 T2B

Finish with 400m run (1.0 incline, 8.5mph on treadmill)

(10 minute cap) 7:06

Tabata:

Row for total calories -- 50 calories
HSPU - 23 reps
Pistols - 46 reps
Ball Slams @ 20lbs - 59 reps

Note: Rest 1 min between exercises

8 Rounds:

3 Back Squats @ 205lbs
:45 AirTrac (all-out effort)

*Rest 60 seconds between efforts

10 RDS:

3 DB Snatches @ 50lbs (alt. arms)
6 Box Jumps @ 24"
9 V-Ups

Note: Done outside at No Excuses Crossfit

BUY IN: 500m Row (hard 500m; done in 1:51)

3 RDS:
10 DB Thrusters @ 37.5lbs
20 DB Swings @ 37.5lbs
30 Ball Slams @ 20lbs

CASH OUT: 300 Jump Ropes

4 HSPU
12 Hang Power Cleans @ 115lbs
8 HSPU
8 Hang Power Cleans @ 115lbs
12 HSPU
4 Hang Power Cleans @ 115lbs

30 Ball  Slams @ 20lbs

12 HSPU
4 Hang Power Cleans @ 115lbs
8 HSPU
8 Hang Power Cleans @ 115lbs
4 HSPU
12 Hang Power Cleans @ 115lbs

30 Ball Slams @ 20lbs
 

12 minutes to work to heavy hang snatch -- 120lbs

30 Back Squats @ 135lbs
30 Shoulder to Overhead @ 115lbs
30 Thrusters @ 115lbs

50 OHS @ 45lbs
100 Sit-ups
25 OHS @ 95lbs
50 GHD sit-ups
10 OHS @ 145lbs
25 Toes to Bar

150 Singles
5 Shuttle Runs
120 Singles
4 Shuttle Runs
90 Singles
3 Shuttle Runs
60 Singles
2 Shuttle Runs
30 Singles
1 Shuttle Run

12:58

Note: A shuttle run consists of 5m out and back, 10m out and back, and 15m out and back.

Finish with Tabata Ball Slams. Held at (7) reps across all sets.

For time (rest is mandatory and should be exact):

20 UB Wall Balls @ 15lbs
Rest 2:1
20 UB Wall Balls @ 15lbs
Rest 2:1
40 6" Target Burpees (touch TRX at top of jump)
No Rest
20 UB Wall Balls @ 15lbs
Rest 2:1
20 UB Wall Balls

Total Time: 10:49

Complete 5 Rounds:
20 45lb Barbell Overhead Stepups -- 20" Box (10 Each Leg)
20 Evil Wheels
5 C2B Pullups

*For Overhead Stepups, place a 45lb barbell in an overhead squat or snatch position and perform Stepups onto a 20" box.
*Rest 60 seconds between rounds.

"Speal's Special"

5RFT:
7 Burpee Box Jumps
12 OHS @ 75lbs

10:50

"Horrible Hundred"
25 Deadlifts, 185lbs
25 Cleans, 95lbs
25 Thrusters, 65lbs
25 SDHP, 45lbs

Use one bar, stripping plates away as needed.
8:46

4RFT:

200m Run
15 Tough DB Swings -- 50lbs
12 Toes To Bar
9 Burpees -- touch TRX bar at top of jump

Row: 3 x 1000m -- rest 1:1 -- 30 burpee penalty for every set that deviates +/- 5 seconds from the fastest set.

1: 4:04.8
2: 4:04.4
3: 4:03.8

40 v-ups to finish with 4lb power bar.

AMRAP 10 minutes of:

20 OWLS @ 45lbs
10 Ball Slams @ 20lbs

4 + 12 lunges

Power Clean
WU 95# x 3
WU 115# x 3

1-1-1-1-1

135-145-145-150-155lbs

-then-

AMRAP 6 minutes of:
2,2-4,4-6,6....
Power Clean @ 65% of 1RM (100lbs)
Toes to Bar

Finished 10's.

"Hard Cindy"
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 25 pounds
10 Push-ups with feet on 20" box
15 Squats holding a 45 pound plate

*Performed (5) rounds instead of AMRAP.

50 Hollow Rocks
50 Arch Rocks

10 RDS:

3 HSPU
6 Deadlifts @ 185lbs