12 Minutes to get a 1 RM Power Clean and Jerk

Then:

For time:
30 Box jumps 24/20
20 Deadlifts 275/185
30 Toes to bar
20 Burpees
30 V-ups
20 Power cleans 135/95
30 Alternating Pistol squats
20 Burpee box jumps 24/20
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5x2 Back squat 80% rest 90 seconds

Then:

10 minute AMRAP
7 Strict Pull-ups
7 Shoulder press 95/65

Rest 5 Minutes

5 minute AMRAP
Turkish Get-ups 53/35

5x3 Bench press; add 5 pounds to last Bench press weight

Then:

"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

AND...Not off that easy Primal

"Karen"
150 Wall balls 20/14

You may split up the work however you choose. One person rests while the other works.

5x1 Power Clean and Push Jerk
75% of your max - Rest 60 Secs

5 rounds
3 rope climbs
15 slam balls

7x1 Snatch: Power or Squat

For time:
Run 400 Meters
3 rounds of the following
5 Deadlift (115/75)(75/55)(55/35)
5 Hang Power Cleans (115/75)(75/55)(55/35)
5 Push Jerks (115/75)(75/55)(55/35)
Run 400 Meters
2 rounds of the same complex above
Run 400 Meters
1 round of the same complex above

5 rounds for time:

Deadlift 10 reps, 70% of your max
20 Pull-ups

Deadlift 5 RM add 10 pounds to last weight lifted

Then:
7 rounds of:
Max rep Handstand push-ups
15 Hollow rocks

This is not for time; focus on form!

As many rounds as possible in 12 minutes:

10 Box Jumps @ 70% of 1 RM from 4/5/2012
1 Front Squat (use weight from last 3x5 Squat)
50 yard Sprint

"Helton"

Three rounds for time of:

Black:
Run 800 meters
50/35 pound Dumbbell squat cleans, 30 reps
30 Burpees

Red:
Run 800 meters
35/15 pound Dumbbell squat cleans, 30 reps
30 Burpees


U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

Deadlift 5RM

Then:

Complete 5 rounds:
Max strict Pull-ups
Sprint 100 yards

Post total Pull-ups to comments

5RM = 5 Rep Max
Warm up, work your way up with sets of 1-3 reps, and perform the heaviest set of five reps that you can.

Strict pull-ups means no kipping. Chin over the bar at the top and elbows locked out at the bottom for every rep. If using assistance band, use the lowest assistance possible which allows you to get more than five reps.

"Diane"

21-15-9

Black
255/155 pound Deadlift
Handstand push-ups

Red
155/100 pound Deadlift
Handstand push-ups with Ab-mat

Gray
100/65 pound Deadlift
Pike push-ups, feet on a box

Barbara

5 Rounds for Time:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Red WOD:
Pull-ups with bands
Push-ups from your Knees

Black:
1000 meter Row
45/35 pound Thruster, 50 reps
30 Pull-ups

Red:
1000 meter Row
35/25 pound Thruster, 50 reps
30 Pull-ups with band

Gray:
1000 meter Row
25/15 pound Thruster, 50 reps
30 Pull-ups with band