Burpee challenge: 60

SKILL: power cleans

WOD

For time:
Buy-in: Row 1000m (sub. 800 m run)
50 Power Cleans (135/95)
50 GHD Situps (sub: butterfly sit-ups)
50 Shoulder to Overhead (135/95)
50 Box Jump (24/20)
50 Pullups
Cash-out: 100 Double unders

Burpee challenge: 55

WOD

1 Rep max:
over Head squat
Front squat
Back squat

Score is total of all 3 lifts

Attention:
Today Becca may be filming at times during classes. She will be making a pretty cool video. If you don’t want to be on film it is not a problem, just say so. Although, you may be asked to show off. Thanks in advance

Burpee challenge: 40

WOD:
For time:

30 wall balls (20/14)
30 box jump overs (24″/20″)
30 burpees
30 k2e

Nah I’d say 90%

Burpee challenge: rest day

SKILL: one arm kettle bell snatch

WOD:
for time:
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

Day 11: burpee challenge: 35

SKILL: sit to stands -10

WOD:

12 Min AMRAP of:
-20 Overhead walking lunges (45/35)
-200 m run

Burpee challengers: do 30

WOD

SKILL: split jerk

5 rounds for time:

12 box jumps (24″/20″)
9 hanging power-cleans (155/105)
6 split jerks (155/105)

Day 8 of burpee challenge- 30 burpees

Skill: OVERHEAD SQUAT & drills

WOD:
AMRAP in 12 minutes of:
10 overhead squats (105/75)
20 Double unders (3:1 singles)

Burpee challenge rest day

Skill: MU progression / MU

AMRAP in 20 Minutes:
2 muscle-ups,
4 handstand push-ups,
8 kettlebell swings (70/50)

Day 4 burpee challenge: 20 burpees

SKILL: ring rows

WOD:
3 rounds for time:
400 Meter run
10 Front Squats (185,135)

NO RACKS

Day 3 of burpee challenge: 15

STRENGTH: deadlift 5-3-1

WOD
21-15-9 reps of :
Deadlift @225/155LBS,
Pull-ups