Day 1
Death By Burpee Box Jump
With a continuously running clock perform:
1 Burpee Box Jump, 24/20 in in the first 1 min
2 Burpee Box Jumps, 24/20 in in the second 1 min
3 Burpee Box Jumps, 24/20 in in the third 1 min ...
Continuing this for as long as you are able.
Complete as many rounds as possible in 12 mins of:
3 Strict Pull-ups
6 Ring Push-ups
9 Jumping Air Squats
Day 2
Deadlift 5x8
For time:
10 Power Snatches, 95/65 lbs
1 Overhead Squat, 95/65 lbs Run,
100 m
9 Power Snatches, 95/65 lbs
2 Overhead Squats, 95/65 lbs
Run, 100 m
8 Power Snatches, 95/65 lbs
3 Overhead Squats, 95/65 lbs
Run, 100 m
7 Power Snatches, 95/65 lbs
4 Overhead Squats, 95/65 lbs
Run, 100 m
6 Power Snatches, 95/65 lbs
5 Overhead Squats, 95/65 lbs
Run, 100 m
5 Power Snatches, 95/65 lbs
6 Overhead Squats, 95/65 lbs
Run, 100 m
4 Power Snatches, 95/65 lbs
7 Overhead Squats, 95/65 lbs
Run, 100 m
3 Power Snatches, 95/65 lbs
8 Overhead Squats, 95/65 lbs
Run, 100 m
2 Power Snatches, 95/65 lbs
9 Overhead Squats, 95/65 lbs
Run, 100 m
1 Power Snatch, 95/65 lbs
10 Overhead Squats, 95/65 lbs
Run, 100 m
Day 3
5 rounds for time of:
7 Ring Dips
30 Double Unders
5 rounds for time of:
Row, 500 m
7 Thrusters, 135/95 lbs