7x3 Deadlift (Heavy but with perfect form)

and then.....

6 minute AMRAP
-5 Thrusters 135/95
-10 On the box then over box jumps 24/20

Pull-up Seminar - 15 minutes

and then.....

10 Minute AMRAP
-10 Pull-ups
-20 Push-ups
-30 Air Squats

20 Minutes - Rope Climb Seminar

and then.....

"Jackie"

-1000m Row
-50 Thrusters - 45/35
-30 Pull-Ups

30 Minute to find 1 RM - Deadlift

and then....

Every Minute On The Minute - 7 Minutes
-15 Double Unders (2x singles)
-Max Effort OHS 95/65 (65/45) (45/35)

7 Rounds for time of:

Run 200m
5 - Hang Power Cleans - 135/95 (95/65) (65/45)
Rest exactly 1 minute between rounds

Record Total time including rest periods

20 Minutes to get 1 RM Jerk
Then:

"Diane"
21-15-9
Deadlift (225/155); (155/105); (105/75)
HSPUs (Ab mats) (Pikes)

7 Rounds for time of:

1 Rope Climb
10 Wall balls (20/14); (14/10)
15 KB Swings (53/35); (35/26)
20 Double Unders (3x Singles)

7 x 2 Hang Squat Cleans + 1 Split Jerk (Heaviest Possible)
Rest 60 Seconds

Then:
5 Rounds for total time of:

10 Over the Box Jumps - (No touching the top)
(20/14); (14/12); (Regular Box Jumps)
10 KB Swings (70/53); (53/35); (35/26)
5 Over the Box Jumps
5 Thrusters (115/75); (75/55); (55/35)

Rest 1 Minute after each round

Cindy

20 Minute AMRAP of:
5 Pull-Ups (with band)
10 Push-Ups
15 Squats

15 Minutes to find a 3 RM Hang Power Snatch

Then…
15 Minutes of Pull-up work/practice of Strict, Kipping, or Butterfly
Then...

10 Minute AMRAP of:

5 Hang Power Snatch (95/65); (65/45) (45/35)
10 Toes to Bar (Knees to Elbows); (Knee raises)
200m Run