Part A: Elizabeth

21-15-9

Squat cleans and ring dips

Part B: Strict Press taken from floor

Work up to your heaviest 5

Clock starts at 0:00
You get a 2 minute rest at the 10:00 mark, at the 18:00 mark, all done at the 24 minute mark.
Run 1 mile (once only)
Then AMRAP the following
5 pull ups
10 push ups
15 squats

2 minute on
1 minute off x 4 rounds
Rest 3 minutes
Repeat for a second cycle
50 DU
10 burpees
AMRAP - DB hang cleans 50/35lbs

30 rounds for time of:

1 power clean 225/155

3 ring dips

5 squats

Accumulate 100 burpees

but at every 2:00 minute interval starting at 0:00 you must:
Handwalk 50 feet and
perform 10 Front squat with DB 50/35

Part A: On the 2 minutes x 5 rounds
5 deadlift at 155/105
4 hang snatch
3 OHS
Rest 5 minutes Part B:
200 DU
100 WB
50 T2B

A: Deadlifts: Establish a heavy set of 3
B. 3 x 15 GHD sit-up
C: Seated DB strict press 4 x 8

A: Test Fran
Rest 10 minutes

B:With a 150/100 sandbag

200 feet carry
+ 4 over the shoulders
Rest 3 minutes
2 rounds

On the 12 minutes x 2
Run 1 Mile
Then 4 rounds of
3 deadlifts at 225/155
6 HSPU
9 bar hop burpees

2 mins on 2 mins off x 7
Row 300m/250m
15 Barbel Thrusters 75/55
AMRAP C2Bs