3SOME

9AM GROUP

amrap in 10mins of:
-c2b pull ups x 5
-full kb swings x 10
-box jumps x 15

2min rest

tabata mash up of:
-45# jumping back squats
-45# push press

2min rest

800m run for time

1030AM GROUP

austere warm up
-assault ladder
-box jump/hurdles
-heavy bag squats
-tire flips

workout
275#/205# deadlift max reps in 2mins
1min rest
185#/135# clean max reps in 2mins
1min rest
135#/95# thrusters max reps in 2mins

20min rest

within 5mins, complete the following:
3 rounds-
muscle ups x 3
hspu x 6
box jumps x 9

perform max reps of 95# hang power snatch in remaining time

4min rest

for time:
repeat 95# hang power snatch reps completed, then-
3 rounds-
mu x 3
hspu x 6
box jumps x 9

10min rest

for time:
500m row
400m run