50 TGUP not for time (as heavy as you can)

Back Squat – 5×5

then…

For time:

– 15 squat cleans – 135#/95#

– 400 m run

– 15 power cleans – 135#/95#

– 400 m run

– 15 push jerks – 135#/95#

– 400 m run

Deadlift

– Find 2RM touch and go

Then…

20-15-10

– KB snatch (each arm does 20, 15 and 10)

– Pullup

– Burpee

4 rounds:

– 400m run

– 50 squats

then..

3 x 25 sec all-out row sprint

3x 20 sec all-out airdyne sprint

rest 2 min

Open WOD 12.3

Complete as many rounds and reps as possible in 18 minutes of:

– 15 Box jumps (M 24″ box / F 20″ box)
– 12 Push press (M 115 lb / F 75 lb)
– 9 Toes-to-bar

Bench Press 5-5-5-5-5

then…

15 min AMRAP

– 5 burpee box jumps

– 10 KB swings (53/35)

– 15 abmat sit-ups

– 20 double unders

Power Clean 1-1-1-1-1

For Time:

15 Power clean (135/95)

30 Wallball (20/15)

12 Power clean

24 Wallball

9 Power clean

18 Wallball

For time:

– 25 handstand push-ups

– 50 toes 2 bar

– 800 m run

– 75 push presses (75/45)

– 150 double unders

*25 min cut-off