Power Cleans
3-3-3
…..Then for time
21-15-9
Box Jumps
Burpees
Back Extensions

The plan was to run today. Obviously mother nature had a different plan.
For time:
3 Rds.
50 Double Unders
15 Kettlebell Swings
30 Battle Rope
15 Bouncing Wall Ball

21-15-9
Thrusters
Ring Dips
Ring Push Ups

Press 3-3-3
Push Press 3-3-3
Push Jerk 3-3-3

With a Partner:
5 Rds:
5 L-Pull Ups
10 Knees to Elbows
* Yeah I know what you are thinking, that’s it? No, that’s not it, while one partner is doing the movements the other one must maintain a hollow rock position. This is for time, if the person holding the hollow rock position can no longer hold his/her position. The person doing the movements must stop until their partner has resumed the movements.

Happy belated birthday to Ed. I won’t disclose his age. Let’s just say this W.O.D. was his inspiration.
For time:
41 Sit-Ups
41 Push-Ups
41 Back Ext.
41 Pull-Ups
41 Ring Dips
41 Wall Ball

Tabata:
Full Squat Side Jumps
Squat Cleans (95#/65#)

* For the F.S.S.J take any object (a short box) stand on one side of it, jump to the other side, perform a squat, jump back to where you started. One rep will be counted once you have jumped to each side.

For time:
3 Rds.
100m run
5 Ring Dips
10 Push-Ups
15 Squats

Deadlift
3-3-3-3-3-3

With a partner complete 200 Box Jumps. One partner will be doing Box Jumps while the other does 5 Wall Ball then wall sits until 30 seconds. Partners will trade off every 30 seconds until they have completed 200 Box Jumps.