Goal= 100 Box Jumps;
Every Minute on the minute;
Perform 3- Hang Squat Cleans 115#/75#

3x 200M
Rest 60 Seconds in between runs

AMRAP in 12Min:
300M Run
7- Ground to Overhead (Touch and go) 120#/80#

REST 3 Minutes

12 Min Time Cap:
5 Rounds
15- American KB Swings 32kg/24kg
15- Burpees
**If you do not complete in 12Mins- 50 Pushups**

Deadlifts:
10-8-5-3-3-3
Rest 2 Mins

AMRAP in 12 Mins;
10- Medball Cleans 20#/14#
10- Pushups

“AC/DC”
Everytime you hear the word “Thunder” or “Thunderstruck” perform:

1- Pushup OR
2- Pullups (Any style)

REST 2 Minutes

3x 200m Runs, 30 sec rest in between

100- Russian KB Swings, 32kg/24kg
**Every 25 reps completed, perform
10 explosive squats w/OLY bar on back**

3x 100m Sprints, 60 sec rest in between

Back Squats
5-3-1-5-3-1
Rest 5 Mins
100m Run
40- Burpees
200m Run
30- Burpees
300m Run
20- Burpees
400m Run
10- Burpees

1 Min- Double Unders
1 Min- Tuck Jumps
1 Min- Plank Hold
35- 2 For 1′s (Any weight)
35- Situps
35- Jumping Pullups
35- Box Jumps
1 Min- Plank Hold
1 Min- Tuck Jumps
1 Min- Double Unders

Special Birthday WOD for Tammy!!!!!

5 Rounds:

Max- Ring Dips
20- Squat Clean 95#/65#

4 min
*
3min
*
2 min
*
1 min
*

*5 KB Push Ups
10 KB Front Sqts
15 KB Situps

AMRAP in 20Min:

5- Burpees
5- Thrusters 95#/65#
5- Box Jumps
5- Power Cleans 95#/65#