"Kelly"

Run 400 meters

30 Box Jumps 24/20

30 Wall Ball 20/14

5 rounds for time (Scaling options are 20 reps/round or 15 rep/round)

1. Power Clean - 2 reps OTM for 10 mins. These are touch and go reps, but go as heavy as you can.

2. 4 Rounds for Time

6 Power Cleans 185/125

12 Toes to Bar

18 Hand Release Push-ups

Row 250 meters

Rest 3 minutes

!. Strict Press 5-5-5, rest 2 mins

2. Push-Press 3-3-3, rest 2 mins

3. 21-15-9 Reps for time of:

Push-press 135/95

Burpees

GHD Sit-ups

1. 10 mins to Establish a 3 RM Deadlift

2. Weighted Pull-ups 4 X 3 Rest 2 mins

3. Death by 10 meters

1. Hang Snatch (squat) 5 X 2 - Rest 2 mins

2. Snatch Pulls 3 X 3

3. "Camille"

3 Snatch Complex 125/ 85 (Complex is 1 Power Snatch, 1 Hang Power Snatch, 1 Hang Squat Snatch. 1 reps means all 3 movements are completed, if you miss or drop the bar during any of the 3 movements, you must start over from the power snatch)

3 Wall Climbs (Chest must touch the wall)

AMRAP in 8 mins (Score is total reps, 6 reps per round)

1. Run 1 Mile for Time

rest up to 10 mins

2. 30-20-10 Reps for Time of:

Kb Swings 70/55

Pistols

rest 2 mins

3. AMRAP Pull-ups in 1 minute (or max unbroken set if you stay on the bar longer than a minute)