strict press

33×5

43×5

55×3

60×3

60×3

60×3

rounds in 12 minutes
20 kb swings (35lbs)
10 push jerk (60lbs)
200m run
3+ swings and jerks

1000m row

50 sit ups

35 burpees

500m row

35 sit ups

20 burpees

17:28

50 squats

400m run

15 thrusters (15lbs)

15 pull ups

400m run

15 pull ups

15 thrusters

400m run

50 squats

18:45

200m run
10 dead lifts (99lbs)
20 overhead lunges (20lbs)
4x
13:17

200m run

10 dead lift (99lbs)

20 overhead lunge (20lbs)

4x

13:17

rounds in 15 minutes

200m run

10 wall ball (12lbs)

5 burpees

6 rounds

60 seconds swings (35lbs)

60 seconds rest

60 seconds slams (14lbs)

60 seconds rest

120 seconds 400m run

60 seconds dips

60 seconds rest

3x for reps

177

400m run

4 bear crawls

15 db push press (20 lbs)

20 sit ups

3x

16:17

400m run

4 bear crawls

15 db push press (20lbs)

20 sit ups

3x

16:17