Build to Heavy Set of 5 on the Back Squat

Then

On the 3:00 x 7 Rounds:
400 Meter Run
12 Toes to Bar

Score is slowest round

Or

Females:
21-18-15-12-9: Row Calories
50′ Walking Lunge After Each Set

Males:
27-24-21-18-15: Row Calories
50′ Walking Lunge After Each Set

Bench Press Build up to a 3 rep

Conditioning

4 rounds for time of:

21 bench presses
15 pull-ups
400-m run

♀ 95 lb. ♂ 135 lb.

Post time completed

Build up to a 3 rep Deadlift

Conditioning

AMRAP 15:
60 Double Unders
30 Wallballs (20/14) 
15 Deadlifts (245/165)

Squat Clean Build to a Moderate weight

21-15-9:
Front Squats (135/95)
Kettlebell Swings (70/53)
400 Meter Run

“Lead Foot”

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups


Rest 4 minutes 


AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar


Rest 4 minutes 


AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

Post rounds completed

Power Snatch Build Up to a Heavy Single

“Isabel”

For Time:
30 Power Snatches (135/95)

Teams of 3:
7 Minute AMRAP: 
100/70 Calorie Row
Max Overhead Squats (95/65)

Rest 3 Minutes

6 Minute AMRAP: 
80/60 Calorie Row
Max Hang Squat Cleans (115/80)

Rest 3 Minutes 

5 Minute AMRAP: 
60/40 Calorie Row
Max Thrusters (135/95)

Or

4 Rounds:
400 Meter Run
15 Box Jump Overs (24″/20″)
3 Rope Climbs