21/18/15/12/9/6/3
KB Swing 53/35
Push up

Every 2 min do 5 burpees

9 min AMRAP
1 Power clean
3 Deadlift
9 Sit up

Skill: 5 cycles 2 postion clean 

Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Front squat 5/5/5/5/5

                    Then

30 Bear complex 95/65 (for time)

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Eight rounds of: 

• Run 200 meters
• 11 Dumbbell burpee deadlifts, 60 pound dumbbells
• U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, IA, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. 

  He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye

19 min AMRAP
60 KB snatch/swing
30 pull up
15 deadlift
-farmers carry-
15 overhead squat
30 T2B
60 double under

After party: Ritual brewery field trip 

50 sit ups (buy in)

5 Rounds

15 push press 95/75

10 box jumps 30/24

50 sit ups (cash out)

Skill: Strict press 3/3/3/3

1/2/3/4/5/6/7/8/9/10
Hang clean 155/115
1 round
3 burpees
6 push ups (hr)
9 squats

after every hang clean complete one round of the 3/6/9

Deadlift 3/3/3/3/3

Building to your best set of 3 (slow controlled reps)

100 sit ups 

Any extra time GOAT training

HERO WOD MONDAY!!

Eight rounds of: 

• 600 meter Run
• 1.5 pood Weighted pull-up, 11 reps
• 11 Walking lunge steps, carrying 1.5 pood kettlebells
• 1.5 pood Kettlebell thruster, 11 reps
• U.S. Navy Cryptologist Technician (Collection) Petty Officer 1st Class (Expeditionary Warfare Specialist) Michael J. Strange, 25, of Philadelphia, PA, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan. 
  He is survived by his fiancee Breanna Hostetler, parents Elizabeth and Charles, and siblings Katelyn, Carly, and Charles. 
• Scaling will be made in order to fit in time domain. 45min time cap (wod can also be ran as a team of two)