Heavy singles, one of each (push/pull/squat) 3 choices for each Choose one Push (Press/push press/bench) Pull (Power clean/power snatch/deadlift) Squat (Back/front/overhead)
Murph
1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run with a 20 lbs vest
5 Rounds for Time
Front squat 3×5@80 5 RFT 6 CTB 10 OHS (135/95) Ct = bar mu and 155/105
21-18-15-12-9-6
Push press 3×5 @80 21-18-15-12-9-6 Burpees/sit-ups Ct burpee to ring /GHD sit-up
For Time
Snatch 10×1 Run 1k 30 HSPU Row 1k
For Time
C&j 10×1 5 PC 185/135 (245/160) 5 strict pullups 5 strict Chins
Cindy
Warm up usaw snatch 5×3 snatch pulls Cindy 20 min amrap 5pullups 10push ups 15 squats
Grace
Clean and Jerk 10×1+7 Grace