Workout:

95 Pound Overhead Squat, 75 reps
Complete in as few broken sets as possible.

Scale to your ability!!!

45, 65, 75 lbs.

Snatch
3, 3, 3, 3, 3, 3, 3

rest 5 minutes

Turkish Get Ups

10 reps each side

Front Squat
5, 5, 5, 3, 3, 3, 1

rest 5 minutes

5 rounds
10 pull-ups
10 push-ups


Post load for squats & time for metcon

AMRAP Lucky 7's

As Many Rounds as Possible in 7 minutes

7 DB Snatches each arm
7 Deadlifts
7 Box Jumps

Post load for snatches & DL & number of rounds completed

Clean
5, 5, 5, 3, 3, 1

Try to increase the load on each set
Each rep is taken from the floor

Rest 5 minutes

50 burpees

post load & time for burpees to comments

5 Rounds

5 Military Press
10 Push Press
15 Push Jerks

pick your poison....95 lbs, 65 lbs, 45 lbs, 35 lbs, 25 lbs......

do not put the bar down between the 3 movements.

post load & time to comments.

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post # of rounds to comments

Simplicity is the ultimate sophistication.
- Leonardo da Vinci

Grace
30 Clean & Jerks for time

Pick your weight
135, 115, 95, 75, or 55

post load & time to comments

Overhead Squat
5, 5, 5, 5, 5, 5, 5

rest 5 minutes

50 burpees

Post load for OHS & time for burpees

Push Press 5, 5, 5, 3, 3, 3, 2, 1

Rest 5 minutes

5 rounds
10 push ups
10 pull ups

5 Rounds

Max Reps

1 minute deadlifts
1 minute DB thrusters
1 minute box jumps
1 minute rest

WOD

Cleans
5, 5, 3, 3, 3, 3 2, 2, 1

Rest 5 minutes

3 rounds
20 burpees
20 lunges
20 push ups

post load for cleans & time for MetCon