All posts by Molly Hitt

AMRAP 35 minutes:
11 C2B Pull up
9 Over-the-bar burpee
7 Deadlift (205/135#)
5 Hang squat clean (205/135#)
3 Push

3-3-3-3-3 Deadlift
- THEN -
12-10-8-6-4-2
Muscle up
1-arm OH Squat (80/55#) *perform even reps on both arms each round

3 sets at a working weight:
2 Strict press
4 Push press
- THEN -
1,000m Run
Then, 5 Rounds:

3-3-3 Thruster (from the floor)
- THEN -
AMRAP 10 minutes:
12 Squat
20 Lateral bar hop
2 Snatch (185/125#)

Heavy for the day:
1 Power clean
1 Hang squat clean
1 Jerk 
- THEN -
6 Rounds:
16/12 Calorie row

2 waves of 5-3-1 Back squat
*Add weight each set. Use same weights for both waves.
- THEN -
AMRAP

AMRAP 14 minutes:
1 Legless rope climb
9 Squats holding D-ball (90/60#)
7 Hand-release push ups
13 Box jump over

In teams of 2, complete 2 rounds:
800m Run *Rotate every 400m
100 Goblet squats (53/35#)
80 KB Swings 
60 Pull

Heavy for the day:
2 Snatch
- THEN -
AMRAP 15 minutes:
25 OH Squats (155/105#)
45 Deadlift (155/105#)
65