Ground to Rack, Hang to Rack, Rack to Overhead

Every thirty seconds for 10 minutes

1 Power Clean

1 Hang Clean

1 Push Jerk

1 Dead-lift to Ground

OH those lunges hurt!

AMRAP in 15 minutes

6 Ring Dips

12 Lunge Steps (95/65)

24 Box Jumps

Cool Down

200 Sit-ups

Squat Clean

Squat Clean

1-1-1-1-1

EMOTM for 10 min

2 Squat Cleans @ 75%

Chopped up and Rested Fran

3 Rounds for time

Rest exactly one minute between rounds

9-6-3

Thrusters (95/65)

Pull-ups

Saturday Team Challenge

In groups of 3
One athlete working, one resting, one holding a body position

200 Push Press (75/55)
200 Overhead Squats (45/35)
200 Flutter Kicks
*one athlete from the group must hold a "boat" position

200 Toe Taps
200 Sumo Dead-lift High Pulls (53/35)
200 Jumping Lunges
*one athlete from the group must hold a "plank" position

Warm Up: Birdie on a Pirch

Bar MU

For time:

50 KB Squats (53/35)

25 Hand Release Push-ups

5 Bar Muscle Ups

40 KB Squats

20 Hand Release Push-ups

4 Bar Muscle Ups

30 KB Squats 

15 Hand Release Push-ups

3 Bar Muscle Ups

20 KB Squats 

10 Hand Release Push-ups

2 Bar Muscle Ups

10 KB Squats

5 Hand Release Push-ups

1 Bar Muscle Up

Death By Strict Pull-ups

EMOTM for 15 minutes

Perform one strict pull-up the first minute, two during the second minute, three during the third minute, and continue until fifteen pull-ups during the fifteenth minute. If you are unable to make it until the fifteenth minute, complete 2 Turkish Get-ups for each minute that you failed on (e.g. if you make it only until the tenth minute you must do 10 Turkish Get-ups).