7 Min AMRAP: 4 Med Ball Cleans 20/14 8 Shoulder to Overhead 95/65 12 Step Ups 24inch/20inch

Deadlift 5-5-3-3-1-1-1 *If you lose lumber curve, it’s a no rep.

For Time: 50 Sit-ups w/ AbMat 15 High power hang snatch 40 Air squats 15 Hang power snatch from above knee 30 Hand-release push ups 15 Power snatch 20 Kettlebell swings @ 1.5/1pood 15 Full snatch *All snatch weights will Read More …

4 Rounds for Time: 0.7 KM Bridge Run 25 Burpees * For RX+ wear a 20lb vest or body armor.

For Time: 21-15-9 reps of: Backsquat @ 185/135lb. Pull-up

20 Minute AMRAP: 5 Knees to elbow 10 Kettlebell Cleans @ 53/35lb. 15 Box jumps to @ 24″/20″

6 Rounds for Time: 10 Front rack lunges @ 75/55, alternating 10 “Wall-ball overs”

5 Rounds: 3 minute AMRAP: 3 Power Cleans 6 Push Press 9 Squats **Rest 1 Minute between rounds

For Time: 30 Handstand Push Ups 40 Pull Ups 50 Kb Swings 1.5 pood/1 pood 60 Sit ups 70 Burpees *Compare to January 23, 2013 [wpvideo Gl7Stjbp]