10 Clean and Jerks 135/95
10 Chest to Bar Pull Ups
8 Clean and Jerks 155/105
8 Chest to Bar Pull Ups
6 Clean and Jerks 185/125
6 Chest to Bar Pull Ups
4 Clean and Jerks 205/135
4 Chest to Bar Pull Ups
2 Clean and Jerks 225/155
2 Chest to Bar Pull Ups

Scaled:
Start at 95/65 and increase by 10# each set
For pull ups, do the most difficult modification you can do.

12:00 Time Cap

4 Rounds
30 American KB Swings 53/35
10 Wall Walks
30 Lunges

25:00 Cap

4 Rounds
:45 Toes 2 Bar
:15 Rest
:45 Double Unders
:15 Rest
:45 Burpees
:15 Rest

Goal (per round): 20 T2B, 50 Double Unders, 20 Burpees

25 Front Squats 155/105
25 Sit Ups
200m Run
50 Jump Squats
50 Sit Ups
200m Run
75 Air Squats
75 Sit Ups
200m Run

“Power Beth”
21-15-9
Power Clean 135/95
Ring Dip

Cash Out:
1 Mile Run

Back Squat
5-5-5-5-5-5-5
First 2 sets at 70% of 3 rep max
Last 5 at 80% of 3 rep max

Cash Out:
3x
20 Heel Elevated Goblet Squats
1:00 Side Plank
1:00 Side Plank

Tabata Waiters Carry (As Heavy As Possible), switch hands each round

7:00 AMRAP
7 Deadlifts 95/65
7 Push Press 95/65

Goal: 10 Rounds

8:00 of Hip and/or Shoulder Mobility

“SHEESH MUSCLES” (Sheila’s Birthday WOD)
150 Double Unders
8 Rounds
29 Back Squats (w/ sandbag)
29 Lunges (w/ sandbag
29 Sit Ups
29 Air Squats
29 Jumping Lunges no weight
29 V Ups
-then-
1 Mile Run with Sandbag

This can be done with a partner, 1 person working at a time.

Buy In: 6:00 to Find a Max Height Hurdle Jump

1:00 Box Jumps
1:00 Pull Ups
1:00 Alternating DB Snatches
2:00 Box Jumps
2:00 Pull Ups
2:00 Alt DB Snatches
1:00 Box Jumps
1:00 Pull Ups
1:00 Alt DB Snatches

Romanian Deadlift
10-10-10-5-5-5-3-3-3